Swim Session – Tuesday 13th December 2016

Warm Up

  • 100m F/c Easy
  • 100m 6-3-6
  • 100m Pull Buoy
  • 100m F/c Medium

Build

  • 8 x 50m F/c (Increasing pace) + 10s Rest

Drills

  • 100m Single Arm ↑ F/c ↓
  • 100m Unco ↑ F/c ↓
  • 100m Scull #1 ↑ F/c ↓
  • 100m Catch/Pause ↑ F/c ↓
  • 100m F/c Br 3 ↑ F/c Br 5 ↓
  • 100m 6-1-6 ↑ F/c ↓

Main

  • 100m F/c + 10s
  • 200m F/c + 20s
  • 100m F/c + 10s
  • 300m F/c + 30s
  • 100m F/c + 10s
  • 200m F/c + 20s
  • 100m F/c

Cool Down

200m Choice

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