3 Points Challenge Prep 5:45am Swimming Program Starting @ South Curl Curl Pool 15 Nov 25 2400m on the board

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: Bring a stop watch, check your times and stick to it. All three 200m efforts need to start on time.

First thing to do is pick your time. This will be your time all morning. You have to start each rep on time!!!! I’ll be doing my 200m efforts on 3:20. So I’ll try to get in under 3 minutes to get some rest and start each rep on 3:20, 6:40, 10:00 and finish the last one before 13:20 or else the whole set doesn't really count

• 200m Freestyle at Pace start on time.

• 200m Freestyle at Pace start on time.

• 200m Freestyle at Pace start on time.

• 200m Freestyle at Pace end on time.

Run to Dee Why Pool to Swim (Apple Maps: Dee Why Rockpool or Google Maps (https://maps.app.goo.gl/HqRsNeRyLyvhfQVH6)

800m Freestyle: 4x200m freestyle all on the same time as the first set:

• 200m Freestyle at Pace start on time.

• 200m Freestyle at Pace start on time.

• 200m Freestyle at Pace start on time.

• 200m Freestyle at Pace end on time.

Run to South Curl Curl Pool & Swim

800m Freestyle: 3 x200m Freestyle all on the same time as the first set.

• 200m Freestyle at Pace start on time.

• 200m Freestyle at Pace start on time.

• 200m Freestyle at Pace end on time.