3200m Let's Mix it up! - Expert
Required equipment for this session
For this workout, we will be working on a bit of everything. All strokes, all equipment, and mixing everything up to work all muscle groups and techniques. There is something for everyone here.
Warm up
800m Mixed Warm Up
200m Choice Stroke @ 20 seconds rest
4 x 50m kick @ 20 seconds rest
200m Backstroke @ 20 second rest
100m Breaststroke @ 20 second rest
2 x 50m Butterfly @ 20 second rest
Main Set
2100m - Mixed Stroke - Expert Set
2 x 100m IM @ 30 seconds rest
Full stroke on all part
2 x 200m Pull @ 35 seconds rest
Freestyle with paddles and pullbuoy
2 x 50m Butterfly @ 30 seconds rest
If you struggle with fly, use fins to help but ensure good arm strokes at all times
2 x 200m Pull @ 35 seconds rest
Backstroke with paddles and pullbuoy
2 x 100m Kink only @ 30 seconds rest
Freestyle kick, Use fins if needed.
2 x 50m Backstroke @ 20 seconds rest
Full stroke unaided
2 x 100m IM @ 35 seconds rest
Full stroke on all parts
2 x 200m Pull @ 35 seconds rest
Freestyle with paddles and pullbuoy
2 x 50m Breaststroke @ 20 seconds rest
Max effort before cool down
Cool Down
2 x 100m Choice Stroke
Reduce the heart rate and loosen up the muscles with a slow cool down swim. Take it easy, you've just done a hard workout!
