Karmea Swim Squad meet every Wednesday between 5:30am
and 7:am at the Manly Swim Centre on Balgowlah Road.
These sessions are aimed at uniting and supporting local swimmers and building the Karmea community. We set the session each week on our blog, simply print it out, stick it in a plastic sleeve, turn up at the pool to meet with the gang and swim! Too easy!
Please note these sessions are un-coached and you are responsible for your own safety at all times. These sessions are free to attend but you MUST pay for pool entry.
If you aren’t local to Manly, please feel free to take the session to your local pool and let us know how you go!
Swim Session – Wednesday 12 December 2012
Total – 2700mtrs
WARM UP
400m FS, 300m PULL, 200m K
MAIN SET
1 x 300m (RI: 0:20)
2 x 200m N/S (RI: 0:15)
1 x 300m (RI: 0:20)
2 x 200m N/S (RI: 0:15)
1 x 300m
COOL DOWN
100m EASY
Alternate 50m FS, 50m BS
FS = Freestyle BS = Breaststroke BK = Backstroke BU = Butterfly RI = Rest Interval K = Kick P = PULL (no legs) N/S = Negative Split swim 2nd rep fast than first B-# = breathe every# strokes
Use pull buoy and float if needed.
Karmea offer adults swim coaching on Sydney’s Northern Beaches. We specialise in the Total Immersion freestyle technique which helps you swim longer, faster and more efficiently. For more information please contact us on 0420 923 067.
