TOTDIS |
SETS/REPS |
STROKE |
ACTIVITY/COMMENTS
SPECIAL INSTRUCTIONS |
OFF-TIMES/
REST/TRGT |
TOT |
| 400 | 1X100
1X100 1X100 1X100 |
F/C
F/C F/C B/C |
Full Stroke
Head Up Catch Up Stretch and Easy |
@2:00
@2:00 @2:30 @2:00 |
10 |
| A600 | 6X50 each
x2 |
F/C | Legs Only + Fins head up always
Arms Only + Pull Buoy Full Stroke Timed off blocks |
@1:15
@1:30 |
30 |
| 4 x25 IM | IM | ||||
| A600 | 6X50 each
x2 |
BR | Legs Only + fins
Arms Only + fins, arms outstretched Full Stroke |
@1:00 | 30 |
| 100 | 100 | FC | Arms Only | 3 |
| 200m | F/C | SWIM DOWN | 4 |
Total Distance
2800m – 2100
Total Time
60 mins
Coaching and Teaching Swimming 