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Cally Masters training set
2002  (1.5 hour)	Top Lanes	Middle Lanes	End Lanes
Warm up	1 x 800 alternate lengths front and back	1 x 800 alternate lengths front and back	1 x 600 alternate lengths front and back
Kick Fly	8 x 75m ­ 50m dolphin,  25m fullstroke fast w/ flippers 20 secs Rest Interval	8 x 75m ­ 50m dolphin,  25m fullstroke fast w/ flippers 20 secs Rest Interval	8 x 75m ­ 50m dolphin,  25m fullstroke fast w/ flippers 20 secs Rest Interval
Pull Bk	6 x 100m ­ 25m catch up, 25m old english, 25m  catch up, 25m full stroke 15 secs Rest Interval	5 x 100m ­ 25m catch up, 25m old english, 25m  catch up, 25m full stroke 15 secs Rest Interval	4 x 100m ­ 25m catch up, 25m old english, 25m  catch up, 25m full stroke 15 secs Rest Interval
Sprint Brs	8 x 25m sprints on 60secs	8 x 25m sprints on 60secs	8 x 25m sprints on 60secs
Main FC	6 x [100m with 10secs rest, 50m with 20 secs rest,  25m with 30secs rest,  25m with 1 min rest] as distance shortens, pace increases	5 x [100m with 10secs rest, 50m with 20 secs rest,  25m with 30secs rest,  25m with 1 min rest] as distance shortens, pace increases	4 x [100m with 10secs rest, 50m with 20 secs rest,  25m with 30secs rest,  25m with 1 min rest] as distance shortens, pace increases
Drill Medley	1 x 200m own choice drill	1 x 200m own choice drill	1 x 200m own choice drill
Total	3600	3300	2400
© 2001 Paul Doyle