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

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