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