[vc_row full_width=”stretch_row”][vc_column][vc_custom_heading text=”Quick and Intense – 2400m – 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]This workout is all about a quick, intense workout of 25m lengths. Each length gets 10 seconds of rest before pushing off again. Ensure you have a rest between lengths of atleast 10 seconds just to stabalise the heart rate before the next length.[/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=”300m Front Crawl Warmup” subheading=”200m Front Full Stroke @ 45 seconds rest
100m Front Kick only @ 35 seconds rest”]A steady warm up to get the muscles loose.
[/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=”2000m – Full Stroke – Advanced Set”]4 x 25m – Backstroke @ 20 Seconds Rest
4 x 25m Backstroke Drill @ 20 seconds rest
4 x 25m Freestyle Kick @ 20 seconds rest
8 x 25m Freestyle @ 20 seconds rest
4 x 25m Choice Stroke @ 20 seconds rest
8 x 25m Freestyle @ 20 seconds rest
4 x 25m Choice Kick @ 20 seconds rest
Choice of stroke kick, keep all 4 lengths the same kick
8 x 25m Freestyle @ 20 seconds rest
4 x 25m Pull @20 seconds rest
1 length each stroke, IM Order
4 x 25m Freestyle @ 20 second rest
4 x 25m Pull @20 seconds rest
1 length each stroke, IM Order
8 x 25m Choice @ 20 seconds rest
Even lengths relaxed Stroke, odd lengths fast stroke
4 x 25m – Backstroke @ 20 Seconds Rest
8 x 25m Freestyle @ 20 seconds rest
4 x 25m Choice Stroke @ 20 seconds rest
[/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=”2 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]