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 roll front to back stay tight and maintain a straight
trajectory throughout
100m corkscrew turning every 4 strokes
100m 6-3-6 on FC
4 x 200m (50m side kick/ 50m single arm/ 100m FC) 10R
Repeat the following set x 4 with 30 R between sets
150m (50 FC kick
streamlined, no board/ 100m FC)
150m (50m 45*
sculling/ 100m FC)
Tricep dips 1’/50m
otter/100m FC
Cool down
With a partner swim 100m FC where one person acts as the
arms, and the other the legs. If on your own, do 50m FC kick, 50m FC pull
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