swimming Log Book Competitive development Silver 2015

Monday 9th February 2015 16:00-17:30


Land training: Blood flow (loosening) and stretching after session


Warm Up:

300 fc swim breathing every 3 + fly kicks under water passed the flags on 6:00
2 x 100 IM Kick (No Boards) on 3:00
6 x 50 IM switch drill on 1.15
       1) fly - back
       2) back- brst
       3) brst - fc

- working fly kicks off of the wall past the flags/ under water pull out past the flags and long strokes.
                                                                                                                                  ( 0.9 k - 20 mins)

Main set:

400 fc swim fast br 3 + past the flags off walls on 7:20 /7:40
2 x 200 Im swim work on turns on 4:30/4:50
4 x 100 fc swim fast br 3 + past the flags off walls on 1.45/1.50/1.55
8 x 50 IM Switch swim on 60 /70 /80
      1) Fly - back
      2) back - brst
      3) brst- fc
      4) fc-fly

                                                                                                                              (1.6 k - 36 mins)

Warm Down:

200 steady back swim long strokes work off the walls

                                                                                                                            ( 0.4 k - 9 mins)

Relays / sprints / dives


Attendance:












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