[vc_row full_width=”stretch_row”][vc_column][vc_custom_heading text=”Fast 50’s Stamina – 1900m – Expert” font_container=”tag:h1|font_size:40px|text_align:center” use_theme_fonts=”yes”][vc_row_inner][vc_column_inner width=”1/6″][/vc_column_inner][vc_column_inner width=”2/3″][vc_column_text]In this workout, we look to test our anaerobic limits. After a short warmup, we will be looking to get the pace lifted and see if we can push ourselves to a faster-paced swim than normal. Focus needs to be on breathing to ensure we maintain a fast-paced effort throughout the lengths.[/vc_column_text][vc_custom_heading text=”Required equipment for this session” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][vc_column_text][/vc_column_text][/vc_column_inner][vc_column_inner width=”1/6″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row full_width=”stretch_row” css=”.vc_custom_1692700634350{background-color: rgba(202,216,238,0.5) !important;*background-color: rgb(202,216,238) !important;}”][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_custom_heading text=”Warm up” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][headings heading_font_size=”25px” heading=”600m Front Crawl Warmup” subheading=”200m Front Full Stroke @ 25 seconds rest
200m Front Kick only @ 25 seconds rest
200m Backstroke @ 25 seconds rest”]A steady warm up to get the muscles loose. Try not to rest for too long between strokes to keep the heart rate up.

 

[/headings][vc_custom_heading text=”Main Set” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][headings heading_font_size=”25px” heading=”1100m – Full Stroke – Advanced Set”]22 x 50m Freestyle @ 10 seconds rest
1 Fast set
1 Steady set
2 Fast set
1 Steady set
3 Fast set
1 Steady set
4 Fast set
1 Steady set
3 Fast set
1 Steady set
2 Fast set
1 Steady set
1 Fast set

[/headings][vc_custom_heading text=”Cool Down” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][headings heading_font_size=”25px” heading=”4 x 50m Freestyle @ 30 seconds rest” subheading=”Ensure good stroke and head control.”][/headings][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row]