Monday 23rd February 2015 16:00 - 15:30

Warm Up:

3 x 300

1) FC swim breathing every 3 + 5 fly kicks off every wall on 6:00
2) alt 100s FC swim / Bk swim  working 5 fly kicks off every wall on  6:00
3) Bk swim +5 fly kicks off every wall on 6:00

8 x 50 IM swim as 25 Drill/ Swim on 1.15

Fly = 3 right, 3 left and 3 swim
BK = 3 right, 3 left, 3 double
BRST = 2 kicks 1 pull
FC =  shark fin

Main set:

w/fins kick 

 400 fc kick with board 
300 bk kick streamline
200 fly kick choice of front or back
100 fc kick w/ board 

No Fins

100 IM swim
200 Fc swim breathing every 3 + 5 fly kicks off the wall
300 IM swim
400 Fc swim breathing every 3 + 5 fly kicks off the wall
                                                                               

Warm Down:

300 steady as 50 fc 50 brst 

Sprints / Relays 


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