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Stretch!

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Day 9 →

Guide


This workout is 1,000 meters or yards long.

Let’s start this 8th workout with a little bit of core exercise. Just do two rounds of the core workout guide. Then do 20 arms circles with each arm.

Then let’s get in the pool and do 6 x 50s freestyle.

To work on our technique let’s try doing one arm butterfly for 8 x 25s alternating the arms on each 25.

Then we will do 10 x 25s on a minute interval. Alternating between breaststroke and freestyle. The freestyle ones with 5 underwater kicks at the start of every 25.

Then to warm down we will do 10 x 25s easy choice and a 12 minute stretch using the stretching guide.

See you in the next workout!

Swim fast!

Video


PDF

Download

Stretch!

Download

Day 9 →

Guide


This workout is 1,000 meters or yards long.

Let’s start this 8th workout with a little bit of core exercise. Just do two rounds of the core workout guide. Then do 20 arms circles with each arm.

Then let’s get in the pool and do 6 x 50s freestyle.

To work on our technique let’s try doing one arm butterfly for 8 x 25s alternating the arms on each 25.

Then we will do 10 x 25s on a minute interval. Alternating between breaststroke and freestyle. The freestyle ones with 5 underwater kicks at the start of every 25.

Then to warm down we will do 10 x 25s easy choice and a 12 minute stretch using the stretching guide.

See you in the next workout!

Swim fast!

Video


PDF

Download

Stretch!

Download

Guide


This workout is 1,000 meters or yards long.

Let’s start this 8th workout with a little bit of core exercise. Just do two rounds of the core workout guide. Then do 20 arms circles with each arm.

Then let’s get in the pool and do 6 x 50s freestyle.

To work on our technique let’s try doing one arm butterfly for 8 x 25s alternating the arms on each 25.

Then we will do 10 x 25s on a minute interval. Alternating between breaststroke and freestyle. The freestyle ones with 5 underwater kicks at the start of every 25.

Then to warm down we will do 10 x 25s easy choice and a 12 minute stretch using the stretching guide.

See you in the next workout!

Swim fast!