Swim Session 28th February 2017

Warm Up – Continuous

  • 200m F/c
  • 100m Pull Buoy
  • 100m Thumb to Thigh

Build

  • 4 x 50m F/c as 25m easy, 25m hard+ 10s

Drills

  • 100m 6-3-6 ↑ F/c ↓
  • 100m Shoulder Tap ↑ F/c ↓
  • 100m 6-1-6 ↑ F/c ↓
  • 100m Finger Trail ↑ F/c ↓
  • 100m Catch Up ↑ F/c ↓
  • 100m Closed Fist ↑ F/c ↓
  • 100m 6-3-6 ↑ F/c ↓
  • 100m Single Arm ↑ F/c ↓

Main

  • 8 x 100m F/c @ CSS Pace + 20s

Cool Down

200m Choice

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