Front Crawl Technique and Strength 2700m 9/01/17

Warm up

200m FC 4’/3’30”

200m FC pull 4’/3’30”

4/6 x 50m FC Kick 1’15”/1’05”

Main

Drills with Fins

4 x 50m side kick 10R

4 x 50m Single arm FC 10R

4 x 50m 6-1-6 FC 10R

4 x 50m 6-3-6 FC 10R

With pull buoy

8 x 150m (25m sculling drill/ 100m FC pull/ 25m Kick) 15R

Sets 1-2 Torpedo Sculling

3-4 45 degree sculling

5-6 90 degree sculling

7-8 Otter drill

Circuit; 4 rounds with 30 R between rounds

4 x clean 2 footed exits

4 x UW push and glide

25m BK Kick arms in the air

25m otter drill