T2T3 and MINI, One hour. IM with work on turns.

T2T3 and MINI

A mixed 45 mins to 60 mins aerobic session based on IM, with  emphasis on turns.

WARM UP + fins

Mini as 75s. T2T3 as 100s.

3x 75m as 25m FC kick, 25m FC drill, 25m FC swim                          45/60

3 x 75m as 25m BC kick, 25m Bc Drill, 25m BC swim                         45/60

600m

Emphasis on streamlined drive off the wall with extended UW phase in turns

1 x25m FC UW for as far as possible, scull to breathe.

8 x 50m in IM order as 50m of each twice: (Possibly lane clear/or as a relay so up to 2 mins rest between each)

FLY

BC

BR

FC

1 x25m FC UW for as far as possible, scull to breathe.

450m

From the blocks for a competitive  start and aim for a technically correct and competitive turn every time.

FC 4 x 100m

1 x 100m FC kick                                                                             r.10

1 x 100m FC Zip up drill                                                              r.10

1 x 100m FC arms only                                                                 r.10

1 x 100m FC swim                                                                            r.10

400m

TURNS

3 x fc

3 x bc

3 x br

3 x fly

(RELAYS IF THERE IS TIME/or 25m sprints)

SWIMDOWN

100/200m as 2 x 50 or 2 x 100 as reduced stroke on FC

or Silent swimming on FC/BC

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