T1 Sunday 3rd May 2015

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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