Chlorine is my perfume (3)
I am neither pro swimmer nor doctor, so you are following my advice on your own risk. For better understanding, read my Quick Reference first.
This one is great fun if you’re still having some troubles doing a decent dolphinkick. You’ll learn. Just keep going (and do not drown).
- Warm-Up: 50K, 50B, 2x100L, 100K
- 100S-legs
- 4x50S-legs (change position every 50m; prone position, on the left side, supine position, on the right side)
- 100S-legs with single arm stroke (left arm once, right arm once, left arm twice, right arm twice, left arm 3x, right arm 3x, then start it over)
- 100S-legs with single arm stroke left once, single arm stroke right once, then two double strokes without surfacing
- 100 (change every 3 strokes: S-legs with B-arms, then B-legs with S-arms)
- 200S-legs with B-arms
- 425K (breathe every third stroke at most)
- 6x25S-sprint complete with racing dive
- Cool down: 175K
(Total: 1950m)
