Workout 1
200 Swim4 x 25 Sculling - Left arm 12,5m + right arm 12,5m
4 x 25 Kick - Think distance per kick - DPK)
4 x 25 Swim - Build each 25m
4 x 25 Swim - Fast
400 Pull - 30 sec rest
4 x 100 Swim - 20 sec rest
300 Pull - 20 sec rest
4 x 100 Swim - 10 sec rest
200 Pull - 10 sec rest
4 x 100 Swim - 5 sec rest
16 x 50 Kick - Snorkel/board or backstroke kicking descending 1-4
200 swim
Workout 2
100 Swim4 x 25 Sculling - Left arm 12,5m + right arm 12,5m
4 x 25 Kick - Think distance per kick - DPK)
4 x 25 Swim - Build each 25m
4 x 25 Swim - Fast
400 Pull - 30 sec rest
4 x 100 Swim - 20 sec rest
300 Pull - 20 sec rest
4 x 100 Swim - 15 sec rest
200 Pull - 10 sec rest
4 x 100 Swim - 10 sec rest
10 x 50 Kick - Snorkel/board or backstroke kicking
100 swim
200 Pull - 10 sec rest
4 x 100 Swim - 10 sec rest
10 x 50 Kick - Snorkel/board or backstroke kicking
100 swim
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