3 Points Challenge Prep 5:45am Swimming Program @ South Curl Curl Pool 8 Nov 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

1200m Freestyle: Bring a stop watch, check your times and stick to your rest. All three 400m efforts need to be within 25 secs of each other.

  • 400m Freestyle at Pace (30 sec rest)

  • 400m Freestyle at Pace (30 sec rest)

  • 400m Freestyle at Pace

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)

Run to Queenscliff SLSC & Back

David McIlwaine http://www.fit4dreams.com
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3 Points Challenge Prep 5:45am Swimming Program @ South Curl Curl Pool 1 Nov 25