|W/U||3 x 200m (all slow and easy) as:
1 x 200m FC as 1 x 50m Kick, 1 x 150m Swim (rest after 200m)
1 x 200m BC as 1 x 50m Kick, 1 x 150m Swim (rest after 200m)
1 x 200m BR ‘Extended Glide’ drill.
|15” after each 200m||600||14||14|
|MAIN||4 x 75 @ FC||1:05||1:30||300 /900||6||20|
|EASY: 1 x 100m FC ‘Zip it Up’ Drill||100/1000||2||22|
|4 x 75m @ BC||1:10||1:45||300 /1300||7||29|
|EASY: 1 x 100m BC ‘Slomo’ Drill||200/1500||3||32|
|4 x 75m @ BR||1:15||2:00||300/1800||7||36|
|EASY: 1 x 100m BR ‘Extended Glide’ Drill||100/1900||3||39|
|4 x 25m @ FLY||0:25||1:00||100/2000||4||43|
|Old English Backstroke to the Deep End||2||45|
|STARTS, TURNS, FINISHES|
|Block start to 12.5m, Turn from 12.5m to wall and back, Finish.
|S/D||100/200m easy if time available||2400m||200/2400m||60+|
Having taken over 20 mins to complete a 14 minute warm up the swimmers were behind. Somehow they clawed it back over the next 20 minutes and completed the entire set.