Last Holiday session.
We return to our regular M-W-F 0600 to 0700 practices
for the Winter session on Mon 9-Jan
Warm Up: 900m
- 300 Pull Swim Mix
- 4 x (25 Kick IM, 25 Swim FS)
- 2 x (25 Drill FS, 25 Swim FS)
- 2 x 25 Drill BK, 25 Swim BK)
- 100 BR
- 100 FS
Set 1: 600m
- 100 Kick Choice
- 4 x 50 Kick
- 2 x (25 Sprint Kick, 25 Easy Kick)
- 200 Easy
Set 2:
- 200 FS on 3:30
- 2 x 100 FS on 1:45
- 4 x 50 FS on 55 sec
- 50 Easy
- 200 IM on 4:00
- 2 x 100 IM on 2:00
- 4 x 50 IM on 60
- 50 Easy
Set 3:
- 4 x (25m IM Dive Sprint, 25 Easy)
- 4 x (25m IM Push Sprint, 25 Easy)
Swim Down:
- 200 Easy