T2 Aerobic Capacity with emphasis on FLY drills 1800m

T2 Squad Schedule                     Week No………                  Date….

DOLPHIN (6x25m)                           7.00pm                                                                 1  hr

 

SCHEDULE OBJECTIVE

 

To improve aerobic capacity, with more intense work on Fly .

 

 

 

 

 

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
 

T2

400

 

1X100

1X100

1X100

1X100

 

F/C

B/C

F/C

F/C

 

FULL STROKE

FULL STROKE

CATCH UP

SLOMO

 

 

@1:50

@2:15

@1:50

@2:15

 

 

10

 

T2

 

4 x 100

 

 

FLY

 

 

1st)  25 Fly – 75 F/C

2nd) 25 F/C – 25 Fly – 50 F/C

3rd)  50 F/C – 25 Fly – 25 F/C

4th)  75 F/C – 25 Fly

 

 

@2:00

 

( R.30 )

 

10

 

 

 

T2 4 x 150

600

2 First

2 Second

50m Full Stroke

50m DRILL  FC Zip it Up + Delayed Arm

BC Slo Mo + Rolling Shoulder

BS 3 Kicks 1 arm Pull;

FLY 2 + 2 + 2

50m Full Stroke

 

  12
T2 4 x 100

 

IM REVERSE IM

 

  12
T3 2 x 100m BS TIMED SWIM with dive   5
T2 4 x 100   + Dive. 1st 25m No breathing remaining 3rd or 5th   8
Total Distance

1800

 

  + Dive. 1st 25m No breathing remaining 3rd or 5th   8

 

Evaluation of Session

 

 

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