Swim Session – Tuesday 13th September 2016

Warm Up

  • 100m F/c Easy
  • 50m Kick
  • 100m Pull Buoy
  • 50m Kick
  • 100m F/c Medium

Build

  • 4 x 50m F/c Increasing Pace + 10s

Drills

  • 100m – 6-3-6 Drill ↑ F/c ↓
  • 100m – Shoulder Tap ↑ F/c ↓
  • 100m – Single Arm Left ↑ F/c ↓
  • 100m – Single Arm Right ↑ F/c ↓
  • 100m – 6-1-6 Drill ↑ F/c ↓
  • 100m – Zip Up Drill ↑ F/c ↓
  • 100m – Finger Trail Drill ↑ F/c ↓

Main

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

Cool Down

200m Choice

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