Swim Session – Tuesday 15th November 2016
Warm Up (400m)
- 100m F/c Easy
- 50m Kick on Front
- 100m Pull Buoy
- 50m Kick on Front
- 100m F/c Medium
Build (200m)
- 4 x 50m F/c Increasing Pace + 10s Rest
Drills (700m)
- 100m – Shoulder Tap ↑ F/c ↓
- 100m – Broken Arrow ↑ F/c ↓
- 100m – 6-3-6 ↑ F/c ↓
- 100m – Unco ↑ F/c ↓
- 100m – Catch Up↑ F/c ↓
- 100m – 6-1-6 ↑ F/c ↓
- 100m – Thumb to Thigh ↑ F/c ↓
Main Set (800m)
- 300m F/c easy + 30s
- 100m F/c hard + 30s
- 200m F/c easy + 20s
- 100m F/c hard + 30s
- 100m F/c easy
Sprints (100m)
- 4 x 25m Sprint + 10s
Cool Down (200m)
- 200m Choice
Total 2,400m
