Swim Session – Sunday 5th February 2017

Warm Up

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

Build

  • 4 x 50m Increasing Pace + 10s

Main 1

  • 100m F/c – Hard + 20s
  • 200m F/c @ CSS + 20s
  • 100m F/c – Hard + 20s
  • 300m F/c @ CSS + 30s
  • 100m F/c – Hard + 20s
  • 200m F/c @ CSS + 20s
  • 100m F/c Hard

Recovery

  • 200m F/c Easy

Main 2

  • 8 x 25m F/c Sprint + 15s
  • 1 Min Rest
  • 8 x 50m F/c Sprint + 30s
  • 1 Min Rest
  • 8 x 25m F/c Sprint + 15s

Cool Down

  • 200m Choice

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