Junior Christmas Set
Time: 60 minutes
Distance: 1650m
Equipment: Pull buoy, Kick Float
Key:
- FC = frontcrawl
- BRST = breaststroke
- BC = backstroke
- 25m = 1 length of Dursley pool
- 50m = 2 lengths of Dursely pool
- 100m = 4 lengths of Dursley pool
- "(1:25)" = time allotted for lengths (e.g. 1 minute 25 seconds)
Warm Up:
- 4 * 50m FC (1:25)
- 4 * 50m FC pull (1:30)
- 2 * 100m FC kick (2:30)
- 4 * 25m BC (45s)
Main Set:
- 4 * 25m FC Breathing every 3, focus on keeping head still (40s)
- 6 * 25m FC Kick Hard (50s)
- 6 * 25m FC Focus on continuous kick (40s)
- 6 * 25m FC Kick alternating sprint/easy (40s)
Sub Set:
- 8 * 25m BRST holding glide for 3 seconds (1 minute)
Swim Down:
- 150m BC (3 minutes)