Tuesday 10th february 2015

Tuesday 10^th February 2015 16:00-17:00

Land training: 

 

Warm up:

4x150s as  on 2:30 /2:40 

1)      Fc swim
2)      100 Fc 50 back
3)      50 fc  100 bk
4)      Back swim

Working on underwater kicks off wall past the flags, long strokes and working on rotation. Fingers down on fc swim and little finger down on back swim       

                                                                                                                                                     (0.6 k – 10 mins)

w/ fins u/water kick work

12x25s as fly kick (make the whole length underwater streamline) on60

6 on front kick streamline

6 on back kick streamline

                                                                                                                                                   (0.3 k – 12 mins)

 

Main set:

6x100 as

 3 as IM swims on 2.30/2.40

 2 as fc swim on 1.50/1.55/2.00
 1 as IM swim  on 2.30/2.40

 8x50 BK swim on 1.15 /1.20

2- 1^st 10m fast 40m easy

2-10m in and out of turn fast
2- last 10m fast first 40m easy
2- fast
                                                                                                                            ( 1.0 k - 25 mins)

 

Warm down:

 

200 Steady mixed fc and brst

 

 

 

 

Total : 2.1k

 

Comment:

 

really happy with this session, however some need more pushing during the session because they are sitting behind swimmers and not pushing through.

the session work and the group worked on there skills off the walls and turns are looking so much better.