A Workout From Friends From “Down Under”

Categories: Smart Swimming
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Published on: October 28, 2013

Good Morning Friends!

Morning swim
Morning swim (Photo credit: sporkist)

One of my favorite parts of running this website is meeting new people and sharing the training experiences through cyberspace.  It's a wonderful reminder of how inter-connected we all are.....and who doesn't love having friends who also love to swim in circles??  Today's workout is sent to us from Janette Jeffrey from Australia.

I hope you enjoy this workout as much as I did!


300 Free Pull

8 x 50 Free Pull on 0:55

3 x 100 IM -- Rest: 10sec


Perform the following 4 x in IM Order

(Round 1 - Fly; 2 - Back; 3- Breast; 4-Free)

12.5 meters Kick - rest 5 sec

25 meters kick - rest 5

37.5meters kick - rest 5

50 meters kick - rest 5

Repeat till all 4 rounds are completed.

THEN - 200 Stroke Kick with Fins FOR TIME!


8 x 200 as 150 Free, Rest 10sec, 50 Stroke FAST - Rest 15sec


300 Easy Choice


A BIG thanks to Janette for sharing her workout expertise - Feel free to share your thoughts on the workouts 🙂  It was certainly a nice way to kick off my training.

Keep on Swimming,

Coach Meg


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