Swimming Session – 25th October 2016

Warm Up

  • 200m – Front Crawl
  • 200m – Pull Buoy

Build

  • 4 x 50m – Front Crawl Increasing Pace + 10s Rest

Drills

  • 100m – F/c Br 3 ↑ Br 5 ↓
  • 100m – Broken Arrow ↑ F/c ↓
  • 100m – F/c Br 3 ↑ Br 4 ↓
  • 100m – Zip Up Drill ↑ F/c ↓

Main Set

  • 3 x 100m Front Crawl + 10s
  • 1 x 200m Front Crawl + 20s
  • 3 x 100m Front Crawl + 10s
  • 1 x 300m Front Crawl + 30s
  • 3 x 100m Front Crawl + 10s
  • 1 x 400m Front Crawl

Cool Down

  • 200m Choice

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