Swim Session Tuesday 21st February 2017

Warm Up

  • 100m F/c
  • 50m Kick
  • 100m Pull Buoy
  • 50m Kick
  • 100m F/c

Build

  • 4 x 50m F/c + 10s (25m Hard 25m Easy)

Drills

  • 100m – Single Arm ↑ F/c ↓
  • 100m – Unco ↑ F/c ↓
  • 100m – Catch Up ↑  F/c ↓
  • 100m – Finger Trail ↑ F/c ↓
  • 100m – Single Arm ↑ F/c ↓
  • 100m – Unco ↑ F/c ↓
  • 100m – Catch Up ↑  F/c ↓
  • 100m – Finger Trail ↑ F/c ↓

Main 

  • 8 x 25m F/c – Sprint – 10s
  • 8 x 50m F/c – Sprint – 20s                       1 Min Between Sets
  • 2 x 100m F/c – Sprint – 10s

Cool Down

  • 200m Choice

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