Collingwood 7:30am
Warm Up: 800m
- 200 Swim
- 200 Kick
- 200 Pull
- 200 IM Drill
Race Pace: 50m
- 50 FS Block Sprint (act <30)
- 150 recovery
Tech 1: 800m
- 4 x (4 x 50 swum as:
– 50 Drill
– 50 Build (stroke count)
– 50 Swim (stroke count)
– 50 Fast (maintain stroke count) )
1x BK, 1x FS, 2x mix in pairs
Tech 2: 600m
- 6 x 100 FS on 1:45
-swum as
– 50 steady
– 25 Fast
– 25 steady
Hold stroke count
Tech 3: 400m
- 200 FS as:
– 50 with 3 count pause on front arm extension while kicking
– 50 with 2 count pause …
– 50 with 1 count pause …
– 50 full stroke rhythm - 200 FS as above but with more roll and steady head
Swim Down: 200m