Senior Session 6

Total: 3360m (90 minutes)

Warm Up

  • 6 x 100m FC on 2 descending each one by 2 seconds
  • 4 x 50m FC 15m max than DPS on 1.30
  • 4 x 100m FC as 40 swordfish 40 MDPS last 10m max on 2.30

Sub Set

  • 8 x 50 fly kick hands by sides on back, head still on 2
  • 8 x 50 FLY with fins strong underwater pull on 1.30

Main Set

  • 4 x( 3 x 100 FC on 1.50 as 60m max, stop 3 seconds rest and 20m sprint; 4 x 50 FC pull on 1 strong underwater pull )

Cool Down

  • 400m FC kick with fins on 7
    40 sculling on 2