Swim Session – Tuesday 2nd August 2016

Warm Up

  • 100m F/c Easy
  • 50m Kick on Front
  • 100m Pull Buoy
  • 50m Kick on Front
  • 100m F/c Medium

Build

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

Drills

  • 100m Catch Up ↑ F/c ↓
  • 100m Broken Arrow ↑ F/c ↓
  • 100m Single Arm Left ↑ F/c ↓
  • 100m Single Arm Right ↑ F/c ↓
  • 100m Unco Left ↑ F/c ↓
  • 100m Unco Right ↑ F/c ↓

Main Set

  • 2 x 100m F/c as  25m Hard 75m Easy + 10s
  • 2 x 100m F/c as 50m Hard 50m Easy + 10s
  • 2 x 100m F/c as 75m Hard 25m Easy + 10s
  • 2 x 100m F/c Hard + 10s

Turn Practice

Cool Down

  • 200m Choice

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