Swim Session – Sunday 19th February 2017

Warm Up

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

Build

  • 4 x 50m F/c + 10s (Increasing Pace)

 

Main 

  • Lane 1
    • 100m F/c + 10s
    • 200m F/c + 20s
    • 300m F/c + 30s
    • 400m F/c + 40s
    • 500m F/c + 50s
    • 400m F/c + 40s
    • 300m F/c + 30s
    • 200m F/c + 20s
    • 100m F/c
  • Lane 2+3
    • 100m F/c + 10s
    • 200m F/c + 20s
    • 300m F/c + 30s
    • 400m F/c + 40s
    • 400m F/c + 40s
    • 300m F/c + 30s
    • 200m F/c + 20s
    • 100m F/c
  • Lane 4+5
    • 100m F/c + 10s
    • 200m F/c + 20s
    • 300m F/c + 30s
    • 400m F/c + 40s
    • 300m F/c + 30s
    • 200m F/c + 20s
    • 100m F/c

Cool Down

  • 200m Choice

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