Tues 22-Jul-08: Tone, Stage 3: Session 60

Target Time 33 minutes

Tip Backstroke is good to do in your warm downs as it uses different muscles and will allow you to stretch out and relax

Warm Up
4 lengths/laps easy swimming any stroke
4 lengths/laps front crawl/freestyle
4 lengths/laps backstroke

Main Set
5 x 8 lengths/laps as:
2 pulling with long strokes, 30 seconds rest
2 lengths/laps easy
1 length/lap fast, 30 seconds rest
2 lengths/laps easy
1 lengths/laps fast, 30 seconds rest

Warm Down
4 lengths/laps backstroke
4 lengths/laps easy swimming any stroke

Total Length 60 lengths/laps (1050m)

Time as RX'd: 28 minutes