This week’s three sessions will focus on FS Technique
Warm Up: 600m to 6:10
- 200 FS / BK Mix
- 4 x (25 Drill, 25 Swim, 25 Kick, 25 Swim) Mix
Kick Set:
- 2 x 25 FS Kick Technique
- 4 – 8 x 25 Kick (Odd FS, Even mix) on 15 sec
Set 1: FS Drills
Tubing Drill Demo
Sculling
- 25 Stroke Finish Scull
- 25 Scull on Back
- 1-2 x (25 Finish Scull, 25 FS)
- 1-2 x (25 Scull on Back, 25 FS)
FS Arm Drills
- 25 R-Arm Only
- 25 L-Arm Only
- 1 -2 x (25 R, 25 L, 50 FS)
- 25 R-Arm Board
- 25 L-Arm Board
- 1-2 x (25 R Board, 25 L Board, 50 FS)
Set 2: EN-1 Base Aerobic
- 4 x 25 FS on 15 sec
- 2 x 50 FS on 15 sec
- 100 FS
- 4+ x 25 IM seq on 45
Swim Down: 200m