Program bias: Swimming

Program duration: Approx. 30-45min

Program frequency: Can be 4x p/week

Program Level of Intensity: The harder you work the harder it becomes! It is up to you to push yourself to the level you want to take out of this workout.

*Always warm up, cool down and stretch with every program. It is assumed you will be warm starting this program and will undertaking a relevant cool down and stretch post workout to assist recovery.

500m kick with flippers and kickboard

500m dolphin kick with flippers taking a breath every 6 kicks

10x50m pyramid breathing. 1st 50m – breathe every 3 strokes, 2nd 50m breathe every 5 strokes. Pyramid up to 11 strokes between breaths then back down to 3. so your breaths are 3,5,7,9,11,9,7,5,3.

10x15sec kicking sprints holding onto edge of pool – 30 sec between sets.