3 Points Challenge Prep 5:45am & Swimming Program @ South Curl Curl Pool 25 Oct 25

Written By David McIlwaine

1st Swim @ South Curl Curl

200m Warm Up:

  • 100m Freestyle

  • 50 m Catch-Up drill

  • 50m 3-5 Breathing or 4-6 if you only breathe on one side

800m Freestyle:

  • 200m Freestyle with the 1st 50m flat out (20 sec rest)

  • 200m with the 2nd 50m flat out (20 sec rest)

  • 200m with the 3rd 50m flat out (20 sec rest)

  • 200m with the 4th 50 flat out.

Run to Freshwater & Back

600m Freestyle:

  • 100m Freestyle flat out (20 sec rest)

  • 200m Freestyle @ 80% (20 sec rest)

  • 100m Freestyle flat out (20 sec rest)

  • 200m Freestyle @ 80% (20 sec rest)

Run to Queenscliff SLSC & Back

David McIlwaine http://www.fit4dreams.com
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