Swim Session – Tuesday 6th December 2016

Warm Up

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

Build

  • 8 x 25m F/c (Increasing pace) + 5s Rest

Drills

  • 100m Closed Fist ↑ F/c ↓
  • 100m Shouler Tap ↑ F/c ↓
  • 100m F/c Br L ↑ F/c Br R ↓
  • 100m Finger Trail ↑ F/c ↓
  • 100m Single Arm ↑ F/c ↓
  • 100m Broken Arrow ↑ 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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