Swim Session 26th March 2017

Warm up

  • 100m F/c
  • 50m Kick
  • 100m Pull Buoy
  • 50m Kick
  • 100m F/c

Build

  • 4 x 50m F/c Increasing Pace

Drills

  • 100m Catch Up ↑ F/c ↓
  • 100m Shoulder Tap ↑ F/c ↓
  • 100m 6 – 3 – 6 ↑ F/c ↓
  • 100m Single Arm ↑ F/c ↓

Main Set – Goldilocks

  • 3 x 100m F/c + 10s
  • 1 x 200m F/c + 20s
  • 3 x 100m F/c + 10s
  • 1 x 300m F/c + 30s
  • 3 x 100m F/c + 10s
  • 1 x 400m F/c

Cool Down

200m Choice

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