Swimming Session – Tuesday 14th February 2017

Warm Up

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

Build

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

Drills

  • 100m – F/c Br R ↑ F/c Br L ↓
  • 100m – F/c Br 3 ↑ F/c Br 5 ↓
  • 100m – Catch Up ↑  F/c ↓
  • 100m – Kick on Left ↑ F/c ↓
  • 100m – Kick on Right ↑ F/c ↓
  • 100m – Single Arm ↑ F/c ↓
  • 100m – Closed Fist 12.5m F/c 12.5m
  • 100m – Water Polo ↑ F/c ↓

Main 

  • 3 x 200m F/c – Sprint every 4th Length – 20s
  • 3 x 100m F/c – Sprint every 4th Length – 15s
  • 4 x 50m F/c – Sprint every 2nd Length – 10s

Cool Down

  • 200m Choice

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