Wed 30-July-08: Tone, Stage 4: Session 63

Tone, Stage 4: Session 63

Target Time 40 minutes

Tip Stretching during your work out while your muscles are warm will be more effective than stretching when you are not warmed up

Warm Up
6 lengths/laps easy swimming
4 lengths/laps building your speed each length
6 x 1 length/lap kicking, 20 seconds after each

Main Set
8 lengths/laps swimming steady pace freestyle, 45 seconds rest
6 lengths/laps swimming faster pace, 30 seconds rest
4 lengths/laps swimming at firm pace, 20 seconds rest
4 x 1 lengths/laps sprint, 20 seconds after each
Take a 2-3 minute stretching break

REPEAT ONCE

Warm Down
6 lengths/laps easy swimming any stroke

Total Length 66 lengths/laps (1155m)

Time as RX'd: 34:05