|W/U||3 x 100m as:
1 x 100m FC, 1 x 100m BC, 1 x 100 BR
FC: Eyes looks DOWN. Hips at same level as head. Steady flutter kick.
BC: Eyes look straight UP. Hips up. Steady flutter kick.
BR: Head and shoulders low on the water. Inhale fast, extended streamlined glide.
|30” after each 200m||300||8||8|
|MAIN||3 x 100 @ FC Steady pace||2:30||200 /500||8||16|
|EASY: 1 x 100m FC ‘Zip it Up’ Drill||100/600||3||19|
|3 x 100m @ BC Steady pace||2:30||200 /800||8||27|
|EASY: 1 x 100m BC ‘Slomo’ Drill||100/900||3||30|
|3 x 100m @ BR Steady pace||2:30||200/1100||8||38|
|EASY: 1 x 100m BR ‘Extended Glide’ Drill||100/1200||3||41|
|8 x 25m CH Sprint||1:00||200/1400||8||49|
|S/D||3 x 150m as:
1 x 50m Kick, 1 x 50m Arms Only, 1 x 50 Swim.
A sessions that ran like clockwork. They particularly liked the REST built in four times during the session.