WARM UP

300m EASY FRONT CRAWL

DRILL SET
DRILLS TO BE DONE SLOW AND CONTROLLED
4 x 100m AS:
12.5m HEAD UP/12.5m FULL STROKE
12.5m HEAD UP/12.5m FULL STROKE
25m CATCH UP
25m KICK

MAIN SET
SWIM MAIN SET @ 90% MAX EFFORT
m = metres front crawl – s = seconds recovery

200m – 30s – 200m – 30s – 200m – 30s – 200m

60s RECOVERY

200m – 30s – 200m – 30s – 200m

60s RECOVERY

200m – 30s – 200m

60s RECOVERY

8 x 25m SPRINTS WITH 20s RECOVERY

COOLDOWN

2 x 150m EASY ANY STROKE

TOTAL = 3000m

Enjoy.