Targeted Benefits:
- Holding form at pace
- Re-enforce constant focus on stroke
Warm-up (750m)
- 200m Free – easy, breath every 3-5 strokes
- 4×50 kick hard with fins on 60 secs
- (4×25 if no fins)
- 5×50 last 12.5 head up on 70 sec
Main Set (1000m)
- 20×50 on 60 secs (hard)
– Reasonably hard
– Hold onto form especially over last 12.5
– Long strokes, high elbow catch, hand exit at hip.
Warm down (400m)
- 200 kick – easy, kick board optional
- 200 free
Key Points:
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