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Sample 1 (1,600m)

21/06/2009 2:04:36 PM

This program is for beginners or if you have little time and want to get the session done in your lunch break. The program is build around a 10 x 100m block with a variety of techniques.

 

Warm-up

150m Freestyle (50m easy / 50m closing the hand to a fist / 50m kicks)

100m Backstrocke and Breaststroke (change stroke every 25m)

150m Freestyle (50m long gliding stroke / 100m breathing only every 4th stroke)

 

Main Set (10 x 100m)

2 x 100m Freestyle (going hard / rest 30sec)
2 x 100m Freestyle (arms only with pull buoy / rest 30sec)
2 x 100m Freestyle (75m easy and 25m sprint / rest 45sec)
2 x 100m Freestyle and Breaststroke (change stroke every 25m / rest 30sec)
2 x 100m Freestyle (increase intensity / rest 45sec)

 

Cool down

200m easy

Total: 1,600m

 

 

Meike Knieling