This is it!
The last workout of our program.
We will start with 4 x 50s freestyle.
Then 4 x 50s free/kick. so 25 freestyle 25 kick.
Then do 6 x 25s with 6 underwater kicks and 2 freestyle strokes fast and the rest easy. Focus on doing effective underwater kicks.
Then rest for 2 to 3 minutes.
If you want to enter the competition you need to video record this. The time cap for the swordfish challenge is eleven minutes. So make sure to complete the whole thing in eleven minutes.
Remember that it is 10 x 25s. Try to do each 25 in a one minute interval and the last three in a minute with 30 seconds interval. Just to have that extra rest.
Remember that you just have to touch the wall before the 11:00 minute mark so don’t count the resting time for the 10th.
That is is! Warm down with 4 x 50s easy.
Let us know if you liked the program and what things we can do better.
Finally eat your favorite dessert! You deserve it!