Log Book Training sessions competitive development silver 2015

Tuesday 10th February 2015 05:30- 07:30


Land Training:

Abs: Crunches, alt leg V-sits, press up hold, right side crunch, left side crunch, squat thrusts, burpees

steppers:  alternating legs, squat jumps, side steps

skipping rope: forward and back

physio Ball: balancing


Warm up:

800 as 200 fc swim, 200 fc kick, 200 brst swim, 200 brst kick

                                                                                                                          ( 0.8 k - 22 mins)
fly and back tech: w/ fins

8 x 50 kick on 1.10/ 1.15
 4) fly kick alt 1 front H.B.S 1 back streamline
 4) back streamline

4 x 100 on 2.20 /2.30

 odds) fly as 25s  1 stroke 6 kicks under water / swim
                             3 right arm, 3 left arm / swim

evens) Back as 25s  lay out 6 kick hold / swim
                                3 right , 3 left arm / swim

2 x 200  on 5.00
as 50 fly swim 50 back swim work on the fly to back turn                               (1.2 k - 30 mins)


Warm down:

4x100 as 50 fc /bk swim work underwater.  L.I.F.O

turns / fly and brst (working on getting off the wall quick and working the under water phase)