Swim Session – Tuesday 7th February 2017

Warm Up

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

Build

  • 4 x 50m F/c Increasing pace + 10s

Drills

  • 100m – 12.5m Scull #1 12.5m Doggy Paddle ↑ F/c ↓
  • 100m – Broken Arrow ↑ F/c ↓
  • 100m – Scull #3 ↑ F/c ↓
  • 100m – Single Arm ↑ F/c ↓
  • 100m – 12.5m Scull #1 12.5m Doggy Paddle ↑ F/c ↓
  • 100m – Broken Arrow ↑ F/c ↓
  • 100m – Scull #3 ↑ F/c ↓
  • 100m – Single Arm ↑ F/c ↓

Main

  • 100m F/c + 10s
  • 200m F/c + 20s
  • 300m F/c + 30s
  • 400m F/c +40s

Cool Down

  • 200m Choice

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