Swim Session 14th June 2016

Warm Up

  • 100m F/c Easy
  • 100m Catch Up
  • 100m Pull Buoy
  • 100m F/c Med

Build

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

Drills

  • YTWL Stretching
  • 100m – Kick on Left ↑ F/c ↓
  • 100m – Kick on Right ↑ F/c ↓
  • 100m – Zip Up ↑ F/c ↓
  • 100m – 6 – 3 – 6 ↑ F/c ↓
  • 100m – Popov ↑ F/c ↓
  • 100m – 6 – 1 – 6 ↑ F/c ↓
  • 100m – Shoulder Tap ↑ F/c ↓
  • 100m – Broken Arrow ↑ F/c ↓

Main

  • Lane 1 – 5 x 200m @ css + 20s rest
  • Lane 2 – 4 x 200m @ css + 20s rest
  • Lane 3 – 3 x 200m @ css + 20s rest
  • Lane 4 – 3 x 200m @ css + 20s rest
  • Lane 5 – 2 x 200m @ css + 20s rest + 100m @ css

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