Swimming Session – Sunday 4th December 2016

Warm Up

  • 100m F/c Easy
  • 100m 6-3-6 Drill
  • 100m Pull Buoy
  • 100m 6-1-6 Drill
  • 100m F/c Medium

Build

  • 8 x 25m F/c (Increasing pace) + 5s Rest

Drills

  • 100m Closed Fist ↑ F/c ↓
  • 100m as 12.5 Scull #1 12.5m Doggy Paddle 25m F/c
  • 100m Unco ↑ F/c ↓
  • 100m Scull # 3 ↑ F/c ↓

Main

  • 8 x 50m F/c Sprint
  • 1 min rest
  • 8 x 100m F/c Sprint
  • 1 min rest
  • 8 x 50m F/c Sprint

Cool Down

200m Choice

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