Swim Session – Tuesday 1st November 2016

Warm Up

  • 100m F/c Easy
  • 50m Kick on Front
  • 100m Breaststroke
  • 50m Kick on Back
  • 100m F/c Medium

Build

  • 4 x 50m F/c Increasing Pace + 10s Rest

Drills

  • 100m – Catch Up ↑ F/c ↓
  • 100m – Closed Fist 12.5m F/c 12.5m x 4
  • 100m – 6-3-6 ↑ F/c ↓
  • 100m – Single Arm ↑ F/c ↓

Main Set

  • 200m F/c Br 3 + 20s
  • 200m F/c Br Right + 20s
  • 200m F/c Br Left + 20s
  • 200m F/c Br 5 + 20s
  • 200m Pull Buoy + 20s

Sprints

  • 4 x 25m Sprint + 10s
  • 4 x 50m Sprint + 20s
  • 4 x 25m Sprint + 10s
  • + 1 min recovery then repeat as necessary

Cool Down

  • 200m Choice

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