Swim Session – Tuesday 22nd November 2016

Warm Up

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

Build

  • 4 x 40m F/c Increasing Pace + 10s

Drills

  • 100m as 6-3-6 ↑ F/c ↓
  • 100m as Unco ↑ F/c ↓
  • 100m as Catch Up (Pass off Drill) ↑ F/c ↓
  • 100m as Single Arm ↑ F/c ↓
  • 100m as 6-1-6 ↑ F/c ↓

Main

  • 500m F/c + 50s
  • 400m F/c + 40s
  • 300m F/c + 30s
  • 200m F/c + 20s
  • 100m F/c

Cool Down

200m Choice

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