Warm Up: 600m to 6:10
- 100 FS
- 100 BK
- 100 BR
- 200 IM All Drills
- 100 IM
Kick: FINS
- 2 x 25 FS Torpedo Kick – swim to end when out of air
- 4 x 25 FS Torpedo Kick
#1 – toes in/brushing
#2 – squeeze bum to hold coin in cheeks
#3 – super stretch core
#4 – tilt pelvis up slightly - 100-200 Fins FS focus on which of 1-4 felt best
- 2 x 25 FS side Kick
- 100 – 200 FS side Kick switch sides every 6-8 kicks
Set 1: FS Technique
Sculling:
- 25 Entry Scull, 25 Catch Scull
- 2-4 x 50 FS
- 25 Finish Scull, 25 Scull on Back
- 2-4 x 50 FS
Tech:
- 25 Right Arm Only – Catch focus
- 75-125 FS focus on Right Arm
- 25 Left Arm Only – Catch focus
- 75-125 FS Focus onLeft arm
- 25 FS Breathing Focus
- 75-125 FS – breathing emphasis