easy and relaxed effort: 10x50- Rest 20 seconds between 50s./
easy and relaxed effort: 1x100-
1x100-
gradual build-up effort: 1x100- All these rest 20
easy and relaxed effort: 1x100- between 100s.
1x100- gradual build-up effort: 1x100-
easy and relaxed effort: 1x200-
gradual buid-up effort: 1x200- On these 200s rest 20
1x200- seconds between them.
easy and relaxed effort: 1x200-
easy and relaxed effort: 1x200 kick-
medium hard effort: 1x200 kick-
easy and relaxed effort: 1x100 kick- Rest 20 seconds
medium hard effort: 1x100 kick- between distances.
easy and relaxed effort: 1x50 kick-
medium hard effort: 1x50 kick-
easy and relaxed effort: 400 swim-/
TOTAL: 3,000
key
easy and relaxed: 20-40% above your resting heart rate (RHR)
gradual build-up: 40-60% above your RHR
medium hard: 60-80% above your RHR
all-out effort: 80-100% above your RHR
