Warm up
4 x 150m (100m FC/ 50m FLY drill) 10R
8 x 50m FC Kick 2 x 1’05”/2 x 1’/ 2 x 55”/ 2 x 50”
200m FC pull recovery
Main
8 x 10m Push and glide, 4 abreast
4 x 25m FC 4 abreast
10 x 25m FC matching stroke rate with your partner (if on
your own, try and reduce stroke count by 1 each 50m)
Repeat the following set x 4
100m single arm
finger drag (50mR/50mL)
50m (25m Elbow
swim/25m sailboat)
100m FC Build focus on a high and relaxed recovery
400m FC tempo pace
Cool down
2 x25m feet first sculling with arms above head
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