This set is amazing for your cardio fitness and building leg strength. It's a simple, varied way of suddenly realising you've done over 3.5km!
Warm up
400m f/c
8 x 50m kick with kick board on 1:10
400m pull
Main set
200m fly kick (25m back/25m front alternating)
8 x 50m fly on 1:00
200m back stroke kick
8 x 50m back stroke on 1:10
200m breast stroke kick
8 x 50m breask stroke on 1:15
200m front crawl kick
8 x 50m front crawl on 0:55
Cool down
25m choice
25m feet first sculling
