Warm up
4 x 150m (100m FC/50m FC kick)
4 x 100m FC build recovery/steady/fast/sprint
NO REST
Main
8 x underwater push and glide FLY kick as far as possible. focus on streamlining and a powerful push
Repeat following set x 4
100m (50m FLY kick
front/ 50m FLY kick back)
Reverse curl 1’
Plank 1’
6 x 50m (25m single arm fly/25m single, single, double) 15R
8 x 50m (25m rotating fly kick on 6 kicks/25m fly drill) 10
R
10 x 25m FLY sprint 15 R
Cool down
50m feet first sculling
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