Senior Session 2

Warm Up

  • 100m FC (2 minutes)
  • 100m Kick (2 minutes)
  • 100m Pull (2 minutes)
  • 100m Swim (2 minutes)
  • 4 * 100m Kick with no boards (2:30)
  • 6 * 50m (60/55/50 * 2)
  • 6 * 25m Fly Kick underwater front/back (1:30)

Main Set

  • 50m FC - Max Effort (50s)
  • 50m FC Kick - Max Effort (1:20)
  • 75m FC - Max Effort (1:20)
  • 50m FC Kick - Max Effort (1:20)
  • 100m FC - Max Effort (1:40)
  • 50m FC Kick - Max Effort (1:10)

Repeat for a total of 3 times

Sub Set

  • 4 * 100m BC Pull with paddles (2:30)
  • 4 * 100m BC Pull (2:30)

Swimdown

  • 4 * 50m BRST (1:30)