Swim Session – Tuesday 20th September 2016

Warm Up 

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

Build

  • 4 x 50m F/c Increasing Pace

Drills

  • 100m 6 – 3 – 6 ↑ F/c ↓
  • 100m Broken Arrow ↑ F/c ↓
  • 100m Closed Fist ↑ F/c ↓
  • 100m Thumb to Thigh ↑ F/c ↓

Main Set – Goldilocks

  • 3 x 100m F/c + 10s Rest
  • 1 x 200m F/c + 20s Rest
  • 3 x 100m F/c + 10s Rest
  • 1 x 300m F/c + 30s Rest
  • 3 x 100m F/c + 10s Rest
  • 1 x 400m F/c + 40s Rest

Cool Down

  • 200m Choice

Total – 3000m

 

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