Specifics WK 1/8 – CF Team Monday

Warm Up:

• 800m / 13 min Mix

Set 1:

• 200m Fly kick – Fly Drill mix

Set 2:

• 600 FS with every 4th length BK
  or BK with every 4th length FS on 1:00 rest
• 3 x 100 IM on 40 sec rest

Set 3:

• 400m FS with every 4th length BK
  or BR with every 4th length FS on 1:00 rest
• 2 x 100 IM on 40 sec rest

Set 4:

• 25 FS – focus on push-off, break-out, stroke, finish
• push-off work
• 25 FS – focus on push-off, break-out, stroke, finish