Swim Session 7th March 2017

Warm Up – Continuous

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

Build

  • 4 x 50m F/c increasing pace + 10s

Drills

  • 100m 12.5m Scull #1 12.5m Doggy Paddle ↑ F/c ↓
  • 100m Single Arm ↑ F/c ↓
  • 100m Scull # 3 ↑ F/c ↓
  • 100m Unco ↑ F/c ↓
  • 100m 6-3-6 ↑ F/c ↓
  • 100m Pull Buoy
  • 100m 6-1-6 ↑ F/c ↓
  • 100m Catch Up ↑ F/c ↓

Main

  • 2 x 400m F/c Threshold as
    • 25m F/c +10s
    • 50m F/c +15s
    • 75m F/c + 20s
    • 100m F/c +30s
    • 75m F/c + 20s
    • 50m F/c + 15s
    • 25m F/c
  • 1 minute recovery between 400’s

Cool Down

200m Choice

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