Senior Session 1

Warm Up

• 100m FC (2 minutes)
• 100m as "50m FC/50m BC" (2 minutes)
• 100m as "25m FC/25m FLY/25m FC/25m FLY" (2 minutes)
• 100m IM (2 minutes)
• 100m FC (2 minutes)
• 100m Swordfish with fins (2 minutes)

Breaststroke subset

• 6 * 25m BRST Pull with paddles as "15m sprint, 10m easy" (45 seconds)
• 4 * 50m BRST focus on maximum distance per stroke (1:15)
• 4 * 25m BRST Kick as "15m max effort, 10m easy" (45 seconds)
• 4 * 50m BRST swim max effort (1:15)

Main set

• 6 * 100m FC as "PB + 15s" (1:45)
• 6 * 100m FC as "PB + 10s" (1:45)