Senior Session 4

Warm Up

• 200m FC (4 minutes)
• 3 * 150m as "50 BC / 50 BRST / 50 FC" (3 minutes)

Sub Set 

• 8 * 50m fly with fins (1:10)
• 3 * 150m kick as "50m fly kick on back / 50m BC streamlined kick / 50m swordfish" (3 minutes)

Main Set

• 200m FC @ 70% effort (4 minutes)
• 2 * 100m FC @ 80% effort (1:45)
• 4 * 50m FC @ 90% effort (50s)
• 100m Recovery (2 minutes)

Repeat for FC, No. 1 Stroke, Choice Stroke

Sprints

• 4 * 25m No. 1 Stroke @ 100% effort (1 minute)

Swimdown

• 200m IM (6 minutes)