FC/BC for T3/T2 Aerobic One Hour

T2T3                                                                                                                Date…

POOL         SESSION TIME                        SESSION LENGTH 60mns +

T2
4 Sessions offered (optional attendance)
Attitude & Application: Good
Competition: Optional
Aerobic: T30-1300m (minimum)
Technique: Efficient in all 4 strokes
T3
4 Sessions offered (optional attendance)
Attitude & Application: Good
Competition: Optional
Aerobic: T20-600m (minimum)
Technique: 200 BC / 200 BS / 2 x 25
Fly with Good Technique
SCHEDULE OBJECTIVE

Aerobic Endurance

 

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
200m 1st Stroke Swim out fast first 25m, swim in fast last 25m
(May include pull-buoy at any time)
NO REST
100m 2nd Stroke (May include pull-buoy at any time) NO REST
1x50m 1st Stroke Kick NO REST
1x50m 2nd Stroke Kick NO REST
T2 REPEAT THE ABOVE x 4 = 1600m
T3 REPEAT THE ABOVE x 3 = 1200m
30” only rest after this 400m 36/
40
DIVE DRILLS OR SPRINTS 15

2x100m

SWIM DOWN

FC/BC

5
1800 60

 

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