Swim Session – Tuesday 18th October 2016

Warm Up

  • 100m F/c
  • 100m Pull Buoy
  • 100m Catch Up
  • 100m F/c

Build

  • 4 x 50m F/c Increasing Pace + 10s

Drills

  • 100m – Scull #1 ↑ F/c ↓
  • 100m – Single Arm ↑ F/c ↓
  • 100m – Scull #3 ↑ F/c ↓
  • 100m – Unco ↑ F/c ↓

Main

  • 6 x 50m F/c + 10s
  • 3 x 100m F/c + 15s
  • 2 x 150m F/c + 20s
  • 1 x 300m F/c

Cool Down

  • 200m Choice

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