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DESCRIPTION

Pull 4 x 25mts BC: Pull 3 x 50mts FC and repeat
on your choice of stroke with 20sec rest after every distance. (Use hand paddles to develop greater strength).
Strong Effort

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Strength | Strength

Strength:

Kick 3 x 50mts BC: Kick 3 x 50mts FC: Kick 3 x
50mts BC with 20sec rest after every 50mts
plus 60sec rest after each stroke.
Strong Effort.

Strength
Speed | Speed

Speed:

Swim 9 x 50mts Choice Stroke as Pyramid
Sprints with 70sec rest after every two length
swim as10mts Fast 40mts Easy: 15mts Fast 35mts
Easy: 20mts Fast 30mts Easy: 25mts Fast 25mts
Easy: 30mts Fast 20mts Easy: 25mts Fast 25mts
Easy: 20mts Fast 30mts Easy: 15mts Fast 35mts
Easy: 10mts Fast 40mts Easy.
Strong Effort.

Speed
Strength | Strength

Strength:

Swim 75mts FC: 50mts BR: 25mts BC with
20sec rest after each distance.
Easy / Recovery Effort.

Strength
Speed | Speed

Speed:

Main Set:- Swim 3 x 25mts FC plus 50mts Easy: Swim 3 x 25mts BC plus 50mts Easy: Swim 3 x 25mts Choice of Stroke plus 50mts Easy (Sprint the first 15mts or 10 Strokes and the remainder of the length swim easy, rest as is needed for your pulse rate to feel comfortable after every length).
Strong Effort.

Speed
32581
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