T1/T2 NOVA 1 HOUR SESSION                         (8pm 25 NOV 08)

 

Swim 4 x 50 FC        @ 1.00/1.15

as       25m               FIST                 (Hands in fists drill)

25m                CUP               (Catch Up)

 

Swim 3 x 50m BC    @ 1.00/1.15               High REC

 

Kick    2 x 100m        @ 2.00/2.15

as 25 FC, 25 BC

 

Tumble on kick & tight streamlining & perfectly executed turns & transitions

 

 

550m

 

 

MAIN SET

 

6 x 100m        @ on 1.30  PB + 15  Hold SC Inc: last 25m

1 x 200m IM  @ 3.30

Slow FLY

Fast BC, BR & FC.

 

Last 25m FC to be same as last 25m on 100s

 

100m Easy   BC

 

2^nd Repeat 4 x 100m

 

3^rd Repeat 2 x 100m

900m + 700m + 500m = 2100m

 

SWIM DOWN

 

2 x 50 FLY                             @ 2.30

2 x 50 FLY Kick on back     @ 1.30

2 x 50 FC MAX

 

300m

TOTAL  550m + 2100m + 300m = 2950m