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 (15-25m FLY K underwater/25 FC) 30R
4 x 50m FC K, BR arms, keep eyes forward and down and head
steady 10R
4 x 50m K, BR arms focusing on undulation and glide 10R
1-2 with fly K 4 second glide
Take fins off
3-4 with BR K 4 second glide
4 x 50m (25m BR K with belly on pool floor, think about using
hamstrings and glutes/25 BK) 10R
8 x 150m (50m drill/ 75m BR/ 25m BK) 15R
Sets 1-2 torpedo sculling
3-4 45 degree sculling
5-6 fists
7-8 single arm
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 half of stroke drill
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