Swimming Session – 28th June 2016

Warm Up

  • 100 m – F/c Easy
  • 50 m – Kick on Front
  • 100 m – Catch Up
  • 50 m – Kick on Front
  • 100 m – F/c Medium

Build

  • 4 x 50 m – F/c – Increasing Pace + 10s Rest

Main

  • 100 m – 12.5m Scull #1 12.5m Doggy Paddle ↑ 25m F/c ↓    + 10s Rest
  • 100 m – Closed Fist ↑ F/c ↓   + 10s Rest
  • 100 m – Broken Arrow ↑ F/c ↓   + 10s Rest
  • 100 m – Thumb to Thigh ↑ F/c ↓   + 10s Rest
  • 100 m – Scull #3 ↑ F/c ↓   + 10s Rest
  • 500 m – F/c   + 1 min rest
  • Repeat Above

Cool Down

  • 200 m – Choice

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