WARM UP
2 x 100m FC Slow and easy. Drill 25m / Swim 25m
MAIN SET
6 x 50m [1:15]
BC Drills
4 x 50m BC single arm [1:30]
2 x 50m BC Torpedo kick
2 x 50m BR kick on back
1 x 50m Old English
6 x 100m FC on 2:30
4×75 as FC and alternative stroke [Target 1:30/45 – TRT2:00]
SWIM DOWN
100m
