Video


PDF

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Stretch!

Download

Day 10 →

Guide


This workout is 950 meters or yards long.

It is common to have a workout a little shorter before the last workout that includes the swordfish challenge. Start by doing warming up your arms.

Then let’s do 5 x 50s easy freestyle.

For the main set let’s do 8 x 25s working on good breakouts. Swim half of the pool fast and the rest easy.

Then do 4 x 25s drill your choice.

Then do 4 x 50s kick.

To warm down let’s do 4 x 50s easy.

Then stretch for 12 minutes using the stretching guide.

See you in the last workout!

Swim fast!

Video


PDF

Download

Stretch!

Download

Day 10 →

Guide


This workout is 950 meters or yards long.

It is common to have a workout a little shorter before the last workout that includes the swordfish challenge. Start by doing warming up your arms.

Then let’s do 5 x 50s easy freestyle.

For the main set let’s do 8 x 25s working on good breakouts. Swim half of the pool fast and the rest easy.

Then do 4 x 25s drill your choice.

Then do 4 x 50s kick.

To warm down let’s do 4 x 50s easy.

Then stretch for 12 minutes using the stretching guide.

See you in the last workout!

Swim fast!

Video


PDF

Download

Stretch!

Download

Guide


This workout is 950 meters or yards long.

It is common to have a workout a little shorter before the last workout that includes the swordfish challenge. Start by doing warming up your arms.

Then let’s do 5 x 50s easy freestyle.

For the main set let’s do 8 x 25s working on good breakouts. Swim half of the pool fast and the rest easy.

Then do 4 x 25s drill your choice.

Then do 4 x 50s kick.

To warm down let’s do 4 x 50s easy.

Then stretch for 12 minutes using the stretching guide.

See you in the last workout!

Swim fast!