[vc_row full_width=”stretch_row”][vc_column][vc_custom_heading text=”IM Mashup – 3200m 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]Lets mash it up! We mix up the IM with some intense stroke work and focus on kicking and pull work throughout the session.[/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 Mixed Stroke Warmup” subheading=”200m Front Full Stroke @ 25 seconds rest
100m Front Kick only @ 25 seconds rest
100m Backstroke @ 25 seconds rest
200m Choice Stroke @ 25 seconds rest”]Ensure you get the muscles nice and loose. Extend the warmup another 100m if needed.

 

[/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=”2400m – Mashed Up Stroke – Advanced Set” subheading=”There is a full mixture of strokes in this workout. Adjust if the intensity becomes too much. Try not to extend the rest periods so that you keep the muscles working. “]2 x 200m Pull @ 35 seconds rest
With Paddles

2 x 50m Butterfly @ 20 seconds rest

2 x 100m Freestyle Kick @ 20 seconds rest

2 x 100m IM @ 30 seconds rest
Ensure good stroke and turns – IM Order

2 x 200m Pull @ 35 seconds rest
With Paddles

2 x 50m Breaststroke

2 x 50m Backstroke @ 20 seconds rest

2 x 100m IM @ 30 seconds rest
Ensure good stroke and turns – IM Order

2 x 200m Pull @ 35 seconds rest
With Paddles

2 x 50m Breaststroke

1 x 100m Freestyle Kick @ 20 seconds rest

1 x 100m IM @ 30 seconds rest
Ensure good stroke and turns – IM Order

 

[/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 Front Crawl @ 30 seconds rest” subheading=”Ensure good stroke and head control.”][/headings][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row]