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
