Swim Session – Tuesday 19th July 2016

Warm Up

  • 200m F/c
  • 50m Kick on Front
  • 200m Pull Buoy
  • 50m Kick on Front
  • 200m F/c

Build

  • 4 x 25m F/c – Increasing pace + 5s
  • 4 x 50m F/c – Increasing pace + 10s
  • 4 x 25m F/c – Sprint + 10s

Drills

  • 100m Shoulder Tap ↑ F/c ↓
  • 100m Finger Trail ↑ F/c ↓
  • 100m Zip Up ↑ F/c ↓
  • 100m Broken Arrow ↑ F/c
  • 100m Popov Drill ↑ F/c ↓
  • 100m 6 – 3 – 6 Drill ↑ F/c ↓

Main Set

4 x 200m F/c Easy – Sprint Length’s 4 & 8

Cool Down

200m Choice

 

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