Our club top ‘training group’ – these are competitive standard swimmers who want to train but cannot commit to the more rigours demands of the squad training 8 hours or more per week. Swimming for fitness with occasional club competitions.
| WARM UP |
|
|
|
| 200 FC Drill/Smooth |
Reducing stroke count |
Sub-Total 200m |
<4 mins |
| MAIN SET |
Focus – long, streamlined transitions |
off |
|
| 4 x 100 |
as 25 Fly 75 FC |
2:00 |
|
| 3 x 100 |
as 25 Fly 75 BC |
2:30 |
|
| 2 x 100 |
as 25 Fly 75 BR |
2:15 |
|
| 1 x 100 |
as 25 FLY 75 CH |
|
|
|
|
Sub-Total 1000m |
<24 mins |
| 20 x 50 |
as |
off |
|
| 1-4 |
1-4 FC Max |
00:50 |
|
| 5-8 |
FC Breath every 5 strokes |
01:00 |
|
| 9-12 |
BC Max |
01:10 |
|
| 13-16 |
BC K |
01:30 |
|
| 17-20 |
Choice |
01:00 |
|
|
|
Sub-Total 1000m |
<24 mins |
Swim Down
| 1 x 200m |
Choice |
Sub-Total 200m |
<4 mins |
| Totals |
|
Distance |
Duration |
|
|
2.4k |
>56<60 mins |
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