Wednesday 9 July - Swim 4 Fitness: Tone, Stage 3: Session 52

Target Time 35 minutes
Tip: Doing shoulder flexibility exercises will help with your streamlining and stroke length

Warm Up
8 lengths/laps easy swimming any stroke
3 lengths/laps using a different stroke to above
3 lengths/laps firm pace swimming any stroke

Main Set
6 x 2 lengths/laps alternating 1 length with long strokes and 1 length your normal stroke, 15s rest
6 x 2 lengths/laps alternating 1 length long strokes and 1 length fast try to keep long strokes, 20s
Kicking 6 x 1 lengths/laps kicking with a Streamlined kickboard, 30s

Warm Down
6 lengths/laps moderate swimming any stroke

Total Length 50 lengths/laps (875m)

As Rx'd: 27:04 (smashed the target time again!)