Thursday
13th December
(1 hour 30 mins) |
Top 5 Lanes |
End Lane |
| Warm up |
1 [800m - Alternate Lengths of FC + Bk] (800m)
|
1 [800m - Alternate Lengths of FC + Bk] (800m)
|
| Main
Fly |
1 [20 x 25m, 10 x 50m, 5 x 100m, + flips (All broken
by 20 secs RI and 1 min RI between sets)] (1500m)
|
1 [16 x 25m,
8 x 50m, 4 x 100m, + flips (All broken by 20 secs RI and 1 min RI
between sets)] (1200m) |
| Drill Bk |
1 [200m
- Alt lengths of kick with hands sculling/Old English] (200m)
|
1 [200m - Alt lengths kick with hands sculling/Old English]
(200m) |
| Kick Brs/Pull
FC |
6 [100m - Half
length Brs as 2/1, half length FC 'dragging' (15 secs RI)] (600m) |
5 [100m - Half
length Brs as 2/1, half length FC 'dragging' (15 secs RI)] (500m) |
| Sprint Med |
12 [25m - Swam
as 3 x 25m on each stroke in reverse Medley order (S/R 60 secs)]
(200m) |
12 [25m - Swam
as 3 x 25m on each stroke in reverse Medley order (S/R 60 secs)]
(200m) |
| Total |
3,300m |
2,900m |
