08-October-2014

08-Oct-2014

WARM UP and Drills
200m Front crawl 30 RI
2 x 25m Scull #1 30 RI
4 x 25m Scull #1 - each 25m as (12.5m drill, 12.5m swim) 30 RI
2 x100m Front crawl 30 RI
2 x 25m Scull #230 RI 4 x 25m
Scull #2 – each 25m as (12.5m drill, 12.5m swim) 30 RI 
200m Front Crawl

MAIN SET
Fast Lanes
MAIN SET
6 x 50m FC with 15s RI
2 x 300m (as 50m kick, no float, 250m swim) 35s RI
3 x 50m with 10s RI
3 x 100m with 20s RI
3 x 150m with 30s RI
COOL DOWN
4 x 150m with 35 secs RI
Medium lanes
MAIN SET
6 x 50m FC with 15s RI
2 x 200m (as 50m kick, no float, 150m swim) 35s RI
3 x 50m with 10s RI
3 x 100m with 20s RI
3 x 150m with 30s RI
COOL DOWN
3 x 100m with 35 secs RI
Main session length 1900m
FC