MINI SQUAD SUNDAY
Endurance, Tech & Skills.
Focus on Technique for longer periods of time. Base around IM (All Strokes). Half Session Skills & S.T.F’s
WARM UP
2 x 200 FC Smooth + snorkels/Fins
400m 10/12 mns
MAIN SET BR
8 x 75m (IM ORDER) as (1.30/2)
25m KICK
25m DRILL
25m STROKE COUNT
600m 12/16 mins
COMPETITIVE DIVE
- Plunge (measures)
- Jump (distance)
- Topple & Jump (distance)
- Topple & Jump (intro streamlined position)
- Topple & plunge
8 mins
60 MINS
