Swim Session – 12th July 2016

Warm Up

  • 200 m F/c
  • 200 m Pull Buoy
  • 200 m F/c

Build

  • 4 x 50 m F/c – Increasing Pace + 10 s rest

Drills

  • Sink Down Drills & Bow Wave
  • 100 m F/c – 25 m Br R2, 25 m Br L2, 50 m Br 3
  • 100 m F/c – 25 m Br R4, 25 m Br L4, 50 m Br 3
  • 100 m 6 – 3 – 6 ↑ F/c ↓
  • 100 m F/c – Br 3 ↑ Br 5 ↓
  • 100 m F/c – Br 4 ↑ Br 5 ↓
  • 100 m 6 – 1 – 6 ↑ F/c ↓

Main Set – Stroke Rate & Stroke Count

  • 2 x 25 m F/c – Count Strokes = Stroke Count
  • 2 x 25 m F/c – Stroke Count – 1
  • 2 x 25 m F/c – Stroke Count – 2
  • 2 x 25 m F/c – Stroke Count – 3
  • 2 x 25 m F/c – Partner Counts Stroke rate
  • 2 x 25 m F/c – Stroke Rate + 3 spm
  • 2 x 25 m F/c – Stroke Rate  + 6 spm
  • 2 x 25 m F/c – Stroke Rate – 3 spm
  • 2 x 25 m F/c – Stroke Rate – 6 spm
  • 2 x 25 m F/c – Optimal Stroke Rate
  • 4 x 200 m F/c + 15s Rest

Cool Down

  • 200 m choice

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