cover image: wateraid-beginners-1-mile-swim-plan

20.500.12592/v7jfv3

wateraid-beginners-1-mile-swim-plan

29 Jan 2021

core minutes with 2 minute seconds recovery easy recovery Swim 20 minutes freestyle Swim XT Strength & condi- 2 easy effort as 4 x 5 minutes with REST 8 x 75m steady effort with 30 REST 50 minutes 600m swim easy tioning inc. [...] core 2 minute seconds recovery easy recovery Swim 30 minutes freestyle Swim 5x100m with 30 seconds XT Strength & condi- 3 easy effort as 3 x 10 minutes REST recovery + 90s recovery + REST 60 minutes 800m swim easy tioning inc. [...] core easy effort as 3 x 10 minutes seconds recovery + 90s recov- Week easy with 2-3 minute recovery ery + 100m fast recording time Swim Swim 30 minutes freestyle Strength & condi- 30 minutes go as far as XT – 60-70 5 easy effort as 3 x 10 minutes REST REST 700m swim easy tioning inc. [...] core 30 minutes easy 30s recovery easy 8 Strength & condi- Swim Swim XT Easy REST REST 1200m swim easy tioning inc. [...] core 35 minutes easy 6 x 200m race pace effort 90 mins easy Week with 30s recovery Swim Swim Strength & condi- 40 minutes easy as 2 x 30-40 minutes go as XT 9 REST REST 1300m swim easy tioning inc.
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4
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Zambia