Swim Session – Tuesday 23rd August 2016

Warm Up

  • 100m F/c Easy
  • 100m Pull Buoy
  • 100m F/c Med
  • 100m Pull Buoy
  • 100m F/c @ CSS

Build

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

Drills

  • 100m – Catch Up ↑ F/c ↓
  • 100m – Broken Arrow ↑ F/c ↓
  • 100m – 6-3-6 ↑ F/c ↓
  • 100m  – Thumb to Thigh ↑ F/c ↓
  • 100m – Shoulder Tap ↑ F/c ↓
  • 100m – 6-1-6 ↑ F/c ↓

Main Set

  • 4 x 100m F/c @ CSS Plus 4s – 10 Seconds Rest
  • 4 x 100m F/c @ CSS Plus 2s – 10 Seconds Rest
  • 4 x 100m F/c @ CSS – 10 Seconds Rest
  • 4 x 100m F/c @ CSS Minus 2s – 20 Seconds Rest
  • 4 x 100m F/c @ CSS Minus 4s – 20 Seconds Rest

Cool Down

  • 200m Choice

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