T3 WEDS FOUR LANES
2 x 100m as FC/BC
25m FAST 50m MOD 25m FAST 200m
With emphasis on ‘smooth and silent’ swimming
4 x 50m on 1.15/1.30 FC 400m
4 x 50m on 1.30/1.45 BC
4 x 50m FC as 25m, 25 full stroke Rest.15 seconds
4 x 50m BR as 25m, 25 full stroke
FC drill ‘Zip up’ or ‘high elbow.’
BR drill 2 kicks, 1 arm pull
2 x 50m Something else, BC for most, fly for some.
4 x 25m Sprints on 1.00/1.15 with a dive (one or two start in the water)
1 x 100m IM drill LANE CLEAR Fly single arm, BK roll shoulder, BR 2K1p, FC zip up.
1 x 100m IM Full stroke, lane clear
4 x 25, as 1 x FC, 1 x BC, and x2 fun! If you have the energy to organise them and there is time!
4 x 50m FC or BC or mix of both slow & smooth + 200m
TOTAL DISTANCE 1.7km