Swimming Session 21st March 2017

Warm Up

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

Build

  • 4 x 50m 25m F/c Hard 25m F/c Easy+ 10s

Drills

  • 100m 6 – 3 – 6 Drill ↑ F/c ↓
  • 100m Single Arm ↑ F/c ↓
  • 100m Closed Fist ↑ F/c ↓
  • 100m Finger Trail ↑ F/c ↓
  • 100m 6 – 1 – 6 Drill ↑ F/c ↓
  • 100m Unco ↑ F/c ↓
  • 100m Catch Up ↑ F/c ↓
  • 100m Zip Up ↑ F/c ↓

Main

  • 2 x 400m F/c + 400s
  • 1 Min Recovery
  • 8 x 25m Sprint (45s)
  • 8 x 50m Sprint (1:30)

Cool Down

200m Choice

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