Senior Session 7

Total: 2600m (60 minutes)

Warm Up

  • 4 x 150 as 50 swim/50kick/50drill (1-FC, 2-BRST, 3-BC, 4-FLY) on 2.30
  • 4 x 50 IM order practicing IM turns (1-Fly-BC, 2-BC-BRST, 3-BRST-FC, 4-repeat one of choice) on 1.10

Main Set

  • 4 x 250m mixed pace (see below) FC on 5
    • Swam as 75m hard, 75m easy, 50m hard, 50m easy, 25m hard, 25m easy

Sub Set

  • 6 x 100 FC KICK with fins as 50 hard/50 steady on 2.30

Swim Down

  • 2 x 200 alternate FC/BC with 6 dolphin streamlined kick off walls on 4