Senior Session 5

Total: 4400m (90 minutes)

Warm Up

• 200 FC on 4
• 200 BRST arms, FLY legs on 4.30
• 200 Fly kick on back streamlined on 4.30
• 200 BC swim, alternate 25 BC, 25 double arm BC on 4.30

Main Set

• 12 x 50 FC on 45
• 4 x 400 FC as (1- FC with paddles and fins, 2- FC pull with paddles, 3- FC pull, 4- FC) on 7

Sub Set

• 12 x 50 BC kick 25, swim 25 build to sprint last 10m on 1.05
• 12 x 50 FLY with fins breathe every 2 on 1.10

Swim Down

• 200 IM easy on 6