WARM UP

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

… Windmill, Catch-up, Fists, Zip it up, Drag Fingers …

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

… Extended glide, two kicks one pull, three kicks one pull, one up / one down …

600m

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

1 x 25m Fly Kick UW for as far as possible, scull to breathe.

8 x 50m in IM order as 50m of each twice:

(Lane clear on Fly)

FLY Drill/Swim

BC Drill/Swim

BR Drill/Swim

FC Drill/Swim

1 x 25m FC UW for as far as possible, scull to breathe.

450m

1 x 100m CH kick                                                                  r.10

1 x 100m CH Zip up drill                                                           r.10

1 x 100m  CH  arms only                                                              r.10

1 x 100m CH swim                                                                         r.10

400m

TURNS Mid Pool Start

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