Day 5 →

Guide

This 4th workout is 1350 long.

We will start with 20 arm circles with each arm.

Then we will do 200 freestyle, 150 backstroke, 100 freestyle and 50 kick. Remember this doesn’t have to be fast.

For technique we will work on breakouts this time. Watch the breakout video for reference.

We will do 8 x 25s:

Half of the pool we will go fast and the other half slow. Focus on the breakouts.

For the main set we will do 2 x 100 individual medley. (maintain a steady pace)

Rest 1 minute after each 100.

Then do that same set but this time freestyle also rest 1 minute.

Then we will do a fast set: Just 4 x 25 on a minute interval.

To warm down let’s do 3 x 50s easy and then stretch for 12 minutes using the stretching guide.

See you in the next workout!

Swim fast!