East Bayfield 6:16am make up session
(since Noon Swim at Borden is cancelled this week)
Warm-Up and Set 1 & 2 by Marianne.
Warm Up:
- 600 Pull Swim Mix
- 4 x (25 Kick IM, 25 Swim FS)
- 4 x (25 Drill IM, 25 Swim FS)
- 4 x (25 Kick IM, 25 Swim FS)
Set 1:
- 200 FS with increasing Dolphin kicks off each wall
(2 – 3 – 4 – 5 – 6 – 7 – 8 kicks) - 200 FS with decreasing Dolphine kicks off each wall
(8 – 7 – 6 – 5 – 4 – 3 – 2 kicks) - 200 BK with increasing Dolphin kicks off each wall
(2 – 3 – 4 – 5 – 6 – 7 – 8 kicks) - 200 BK with decreasing Dolphin kicks off each wall
(8 – 7 – 6 – 5 – 4 – 3 – 2 kicks)
Take 20-30 sec rest between 200’s - 50 Easy
Set 2:
- 10 x (3 x 50m) on short rest
Each 3 x 50 is {50 Kick, 50 Pull, 50 Swim}
Odd numbers 1 to 10 are BK or BR
Even numbers 1 to 10 are FS
Alternate addition of paddles
Set 3:
- 4 x (25 IM Sprint, 25 Easy) on 1:30
- 1 x 50 FS Sprint from blocks for time (DB 30.5)
Set 4:
- Block Starts Practice
3 x BR
3 x FS
1 x FL
Swim Down: 100 Easy