Swim Session 26-Nov-2014
WARM UP
200m - Front crawl with 20 RI
50m - Kick with no float with 20 RI
400m - Front crawl – swap leader every 50m with 20 RI
MAIN SET
Run through drills as per cycle below:
4 x 50m as 25m drill, 25m FC with RI 30s
4 x 100m as 50m drill, 50m FC with RI 40s
4 x 200m as 50m drill, 150m FC with RI 60s
1. fist
2. finger drag
3. kick
4. water polo
4 x 50m steady FC with RI – 40s, 30s, 20s, 10s
COOL DOWN
4 x 50m - Easy FC - Decreasing HR
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