T2 MIXED  100s One Hour Thursday 21st April 2015

 

WARM UP

 

3 x 100m FC

as 50m Swim, 50m Kick on 2.30 (or rest 10 seconds)

 

1 x 200m BC         Rest 30 seconds

 

1 x 100m BR          Rest 30 seconds

 

MAIN SET

 

6 x 50m CH as 25 Drill, 25 Fast on 1.30

1 x 100m CH Easy

 

4 x 25m IM order Lane Clear EASY SWIM

 

4 x 50m FC as 25 Drill, 25 Fast on 1.30

 

1 x 100m BR Easy

 

2 x 100m as 1st FC Drill (Zip up)

 

2 x 100m FC swim

 

SWIM DOWN

 

200m

 

TOTAL: 2km