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Swimming: Speed

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DESCRIPTION

Swim 3 x (3 x 50mts) choice of stroke as 15mts
Fast 15mts Easy 15mts Fast and walk to wall to
finish: Swim 15mts Easy 15mts Fast 15mts Easy
and walk to wall to finish: Swim15mts Fast
15mts Easy 15mts Fast and walk to wall to
finish with 60sec rest after every 50mts and an
extra 60sec rest at the end of each set.
Maximum Effort.

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OFTEN USED WITH...
Speed | Speed

Speed

Swim 3 x 200mts FC with every 4th length at a
slightly faster pace to lift pulse rate with 2min
rest at the end of each distance.
Easy / Moderate Effort.

Speed
Speed | Speed

Speed

Swim 3 x (5 x 25mts) FC sprint @ 60sec with
the first 10mts FC fast kick underwater with
an extra 2min rest after each set.
Maximum Effort.

Speed
Speed | Speed

Speed

Swim 10 x 50mts Choice Stroke and two choice
drills with 20sec rest after each two length
swim. Easy / Recovery Effort.

Speed
Strength | Strength

Strength

Swim 300mts alternating each 50mts Swim,
Kick, Pull (SKP) with 10sec rest after each two
length swim if needed and 2min rest at the
finish. Easy Effort.

Strength
32695
1003

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