Warm up (repeat 2 times)


• 1 x 50m Backstroke Easy, rest 0:15 / 50m
Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.
• 2 x 25m Breaststroke Easy, rest 0:10 / 25m
Breaststroke swim at a slow, relaxed pace.
Build up


• 4 x 50m Breaststroke, 3 kicks, 1 arm stroke, rest 0:15 / 50m
Breaststroke swim completing three kicks to every stroke.
• 2 x 50m Backstroke Easy, rest 0:10 / 50m
Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.
• 2 x 50m Breaststroke Stretch & Glide, rest 0:15 / 50m
Breaststroke swim, pausing at the end of each stroke with an extended glide for 2 seconds. Pace yourself by thinking "one Mississippi two Mississippi" during the glide.
Core



• 6 x 50m Freestyle Swim, rest 0:15 / 50m
• 4 x 50m Streamline Backstroke Kick with fins, rest 0:20 / 50m
Backstroke kick with arms held out front in a streamlined position and hands resting on the water.
• 5 x 100m Backstroke Swim, leave on 02:50 / 100m
Backstroke swim, starting every 100m 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


• 2 x 100m Breaststroke Easy, rest 0:20 / 100m
Breaststroke swim at a slow, relaxed pace.

WOD courtesy of www.swimplan.com