Senior Session 8

Total: 2500m (60 minutes)

Warm Up

  • 300 FC as 150 drill (high elbow drills) 150 swim on 5
  • 4 X 75 FC KICK with boards on 2
  • 4 x 50 BC descending 1 second per 50 on 1.20

Main Set

  • 8 X 100 FC maintaining good pace, Target pace- 100 PB + 12 sec on 2

Sub Set

  • 6 x 75 BRST ARM FLY LEGS on 1.30 elbows into body, quick recovery of arms, continuous movement through the stroke
  • 4 x 50 BRST on 1 quick arms and hands
  • 6 x 25 FLY on 45 fast

Swim Down

  • 100 choice