Front Crawl Stroke Technique 3000m 9/11/16

Warm up with fins

3 x 100m (50m side kick/ 50m FC)

3 x 100m (50m uncoordinated/ 50m FC)

3 x 100m (50m arrow/ 50m FC)

With 30 R between each 300m

Kick

8 x 100m (50m FLY/ 50m FC with board) 1’50”

Main

3 x 400m FC 6’

Focus on body rotation and stroke length, head position whilst breathing, high elbow and soft entry.

Cool down

100m sculling (50m head first/50m feet first)