Warm up
4 x 150m (100 FC/50m FC kick) 2’45”
4 x 100m FC build recover,
steady, fast, sprint no rest
Main
Repeat the following x 4 with 10R between sets
25m 45* sculling no
kick
25m 45* sculling fly
kick
25m 4 sculls, 1 full
stroke make the stroke powerful and
accelerate through it.
25m FLY pull
4 x 100m (50m 4 R single, 4 L single/ 50m 1 R single, 1 L
single, 1 full stroke) 1’45”
12-16 x 25m FLY sprint high
and fast body kick, fast stroke rate, no breathing 1’30”
Cool down
200m (25 double arm backstroke/25 BK)
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