wateraid-beginners-5km-swim-plan

20.500.12592/rc9c75

wateraid-beginners-5km-swim-plan

29 Jan 2021

core swim minutes with 2 minute 60 seconds recovery easy recovery Swim 25 minutes freestyle Swim XT Strength & condi- 1,200m swim 2 easy effort as 5 x 5 minutes with REST 10 x 100m steady effort with 60 REST 50 minutes tioning inc. [...] core easy 2 minute seconds recovery easy recovery Swim 30 minutes freestyle XT Strength & condi- Swim 8 x200m with 90 seconds 1,600m swim 3 easy effort as 3 x 10 minutes REST REST 60 minutes tioning inc. [...] core recovery + 90s recovery easy with 2-3 easy minute recovery Swim 4 Swim XT Strength & condi- 20 minutes freestyle 1,000m swim Easy REST 6 x 100m steady effort with 30 REST 45 minutes tioning inc. [...] core easy effort as 4 x 5 minutes with easy Week seconds recovery easy 2 minute recovery Swim Swim 40 minutes freestyle Strength & condi- 30 minutes go as far as 1,600m swim 5 easy effort as 4 x 10 minutes REST REST XT – 60 mins tioning inc. [...] core 20-30 minutes easy 5 x 200m steady with 90 mins easy easy Week 30s recovery Swim Swim Strength & condi- 60 minutes easy as 3 x 30-40 minutes go as XT 3,000m swim 9 REST REST tioning inc.
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4
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Zambia