A great workout for building all-round muscle strength as well as lung capacity. Maximum effort and variance in drills will prove a tough challenge.
Warm up - 150 metres
1 x 100m Front Crawl
Focus on kicking from the hip
1 x 50m Backstroke
Focus on kicking from the hip
Main Set - 400 metres
4 x 50m Breaststroke
4 x 50m Front Crawl
20 seconds rest between each 50m. Increase speed to maximum effort on the final 50m.
Cool Down - 150 metres
1 x 100m Backstroke
1 x 50m Front Crawl
Slowly bring the high heart rate and heavy breathing down