Fall WK 4 (cycle wk 4, Thurs)

Posted on 2007-09-27 by Don

“Down week” – Creatine Phosphate Training – Session (2 of 3)

WARM-UP 1200m

  • 100 Pull FS
  • 2 x (fist – s – straight – s shark s) FS
  • 4 x (kIM 25m – sFS 50m)
  • 100 BK, 100 FS

MAIN SET 1050m

  • 3 x (15m Over-Kick FS – 35m easy swim
  • C.P. 4 x (20m over-spin FS – 125m easy swim)
  • 3 x (25m FS Sprint – 75m easy swim)

Notes:
– for Over-Spin no push-off, aim for 40+ strokes, drag feet
– take note of your 25m FS Sprint time for reference
– swim easy the following day to loosen up

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