Quick and Intense - 2400m - Expert
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.
Required equipment for this session
Warm up
300m Front Crawl Warmup
200m Front Full Stroke @ 45 seconds rest
100m Front Kick only @ 35 seconds rest
A steady warm up to get the muscles loose.
Main Set
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
Cool Down
2 x 50m Front Crawl @ 30 seconds rest
Ensure good stroke and head control.
