E3 Fit Swimming Program Efficient - Easy - Effective / Coach Lisa Miyasugi Objective Dryland
Basic
Main set
Stretching
At the gym on 2nd floor at 2:30 pm choice W-up 100 Fr 50" #odd-kick #even-swim 25*6 Kick Ba 1' #odd-kick #even-swim 25*6 Swim 50*4 Fr-Ba/25 1'20" Drill 25*4 Fr Twist kick 1' Kick 25*4 Br kick no arm 1' 25*4 Fly kick no arm 1' Drill Fly one-arm 1' 25*4 IM order 50" or 1' 25*12 Swim Fr Ascending 4' 200*4 Fr-Ba/25 Down 50*1 Post-exercise stretching TOTAL
Time/min 15 5 6 6 6 4 4 4 4 12 16 3 5 90
Distance/m 100 150 150 200 100 100 100 100 300 800 50 2150