Saturday 4-17-10 Wod

Duration 30-45 mins
Distance 1400m
Pool length 25m
Issued Apl 18 2010

Warm up


• 8 x 25m Any Stroke (even pace), rest 0:10 / 25m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)


• 1 x 25m Freestyle Breath Left, rest 0:10 / 25m [Easy]
Freestyle swim, breathing only on your left side.
• 1 x 25m Freestyle Breath Right, rest 0:10 / 25m [Aerobic]
Freestyle swim, breathing only on your right side.
Core


• 4 x 50m Freestyle Swim, leave on 01:10 / 50m [Aerobic]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 4 x 50m Freestyle Swim, leave on 01:06 / 50m [Endurance]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 4 x 50m Freestyle Swim, leave on 01:10 / 50m [Aerobic]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 4 x 50m Freestyle Swim, leave on 01:00 / 50m [Endurance]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down


• 4 x 50m Easy Any Stroke, rest 0:15 / 50m [Easy]
Swim your choice of stroke, at a slow, relaxed pace.