3 Points Challenge Prep 5:45am Swimming Program @ South Curl Curl Pool 1 Nov 25
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 & 4th 50m flat out. 2nd & 3rd 50’s at 80% holding good form and body position in the water (20 sec rest)
200m with the 1st 100m flat out, 2nd 100m at 80% holding good form and body position in the water (20 sec rest)
200m with the 1st 100m 100m at 80% holding good form and body position in the water, 2nd 100m flat out (20 sec rest)
200m with the 1st & 4th 50’s flat out. 2nd & 3rd 50’s at 80% holding good form and body position in the water
Run to Freshwater & Back
600m Freestyle:
200m Freestyle flat out (20 sec rest)
100m Freestyle @ 80% (20 sec rest)
200m Freestyle flat out (20 sec rest)
100m Freestyle @ 80% (20 sec rest)
