QUBTri Swim 04/03/2013

W/U
300m fs
200m bs
100m kick
100m 3touch (touch hip shoulder water)
200m fs
                                                             Subtotal 900m
Drills
100m streamline kick
100m dolphin kick on back arms by side
100m as above one arm raised
100m as above both arms raised
100m kick on back
                                                            Subtotal 1400m (500m)
M/S
4x100m (off 1.50)
2x75 (off 1.20)
4x100m (off 1.50)
2x50m (off 60 max effort)
200m (slow off 4 minutes)
1250
2x100 (off 1.50)
2x50 (off 60 max effort)
2x100m (1.50)
2x50m (60secs)
200m easy
                                                             Subtotal 3450m (2050m)
W/D
300m choice
                                                             Total 3650m