Senior Session 3

Warm Up

  • 200m Reverse IM (3:30)
  • 4 * 100m as "50m Drill / 50m Swim" in IM Order (1:50)
  • 4 * 50m Kick Choice (1:10)

Main Set

Using your No. 1 stroke

  • 5 * 50m as "25m Drill / 25m Swim" (1:10)
  • 5 * 50m as "25m Sprint / 25m Easy" (1:30)
  • 4 * 100m as "PB + 10-25 secs" (1:50 for FC/BC, 2:15 for BRST/FLY)
  • 4 * 100m FC with paddles and fins (2 minutes)

Sub Set

  • 8 * 25m FC Kick Sprint (40 seconds)

Swimdown

  • 150m choice (2:30)