W/U 300m fs
100m bs
300m fs
Drills 8 x 50m : fs kick, superman left, superman right, catch up, switch-switch (slow arm strokes exaggerate the glide between each stroke), 3-point finger zipper (touch hip, shoulder, water per stroke), fists, freestyle.
M/S 4 x 50m pull (off 60secs)
4 x 150m pull (off 2:45)
100m backstroke recovery
4 x 150m fs (off 2:45)
4 x 50m fs (off 60 secs)
100m bs recovery
W/D 300m choice getting slower each time
Total 3200m
Notes/ Use fins for kicking drills and double distances for kick and superman drills
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