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Improve Fitness | Swim Workout

Target Distance 1,500m

YOUR ADVANCED IMPROVE FITNESS SWIM WORKOUT

A great workout for building all-round muscle strength as well as lung capacity. Maximum effort and variance in drills will prove a tough challenge.

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Your Swim Workout

Warm up 400 Metres

  • 1 x 100m
    Front Crawl
    stroke
  • 1 x 100m
    Backstroke
    stroke
  • 4 x 50m
    Front Crawl Kick
    stroke
    Use a kickboard. Aim to increase speed on each rep so that the 4th 50m is the quickest

Main set 800 Metres

  • 3 x 100m
    Front Crawl Arms
    stroke
    20-second rest between each 100m. Use a pullbuoy. Aim to increase speed on each set so the last 100m are the quickest
  • 3 x 100m
    Front Crawl
    stroke
    20 seconds rest between each 100m. Increase speed to maximum effort on the final 100m
  • 1 x 200m
    Barf Drill
    stroke

Cool down 300 Metres

  • 1 x 100m
    Backstroke
    stroke
  • 2 x 100m
    Front Crawl
    stroke
    Slowly bring the high heart rate and heavy breathing down