| www.personal-trainer-wales.com | TECHNIQUE - EVF | 3000 mts | ||
| swim sets | ||||
| Warm Up - 550 | ||||
| Dist | Reps | Info | Recovery | |
| PULL | 100 | x 2 | easy long strokes - breathe bilateral | (+10) |
| DRILL | 100 | x 2 | finger drag | (+10) |
| SWIM | 25 | x 6 | building easy to fast | (+10) |
| Main Set - 2350 | ||||
| DRILL | 100 | x 3 | Focus on | (+10) |
| 6 beat catch up & | Early Vertical Forearm | |||
| fists - alternate | ||||
| each 25 | ||||
| PERFECT STROKE | 200 | x 1 | Building speed every 50 | (+15) |
| from easy to fast | ||||
| 4 SETS OF ABOVE………..Then straight into……….. | ||||
| …...KICK | 100 | x 1 | HARD | (+20) |
| SWIM | 25 | x 10 | FAST TEMPO | (+10) |
| Warm Down - 100 | ||||
| CHOICE | 100 | |||
| PTW-T003-EVF-3000 | ||||