Thursday 12th February 2015 16:00-18:00

Thursday 12th February 2015 05:30-07:30  short course

Land training:
circuits:
Abs - alt. leg v-sits, crunches, sit ups, press up and hold, alt. leg squat thrust, burpees, lunches, star jumps, squat jumps

Running: 3 laps at a time x4 running stairs


Warm up:

600 as 200 fc swim br 3 + 5 fly kicks off wall
           200 Brst kick w/board finish kicks DPK
           200 Bk swim long stroke

Main set:

10x50 fc kick on 1.05 max  w/fins and k/board

- working fast legs each 50s
- Racing one another

200 easy swim

Warm down: Fc technique

4x25s w/hp doggie paddle long controlled stroke
4x25 shark fin working on long controlled stroke
4x25 catch -up with a 6 kick hold

2x100 fc swim br 3 long stroke working past the flags u/water fly kick


Dives: working on getting distance off the dive.

Total: 1.8k
Comment:

Really good session, we have been spending more time in the dance studio working on there core and body positioning, this is so that they are more effective and efficient in the water. I am really pleased with there progress and also how they are starting to work together.
still need to keep working on the skills in the water I think we will have to make sure that we do a lot of technique over the next few weeks.