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Cally Masters training set
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Thursday
5th August |
Top 2 Lanes | Middle 2 Lanes | End 2 Lanes |
| Warm up |
1 [800m - 100m swim/100m drill] (800m) |
1 [800m - 100m swim/100n drill] (800m) |
1 [600m - 100 swim/100 drill] (600m) |
| Pull Fly |
12 [50m - Odd 50's - Single arm, Even 50's - Glide Fly (10 secs RI)] (600m) |
10 [50m - Odd 50's - Single arm, Even 50's - Glide Fly (10 secs RI)] (500m) | 8 [50m - Odd 50's - Single arm, Even 50's - Glide Fly (10 secs RI)] (400m) |
| Sprint Bk | 8
[25m - (S/R 60 secs)] (200m) |
8 [25m - (S/R 60 secs)] (200m) | 8 [25m - (S/R 60 secs)] (200m) |
| Main Brs | 12 [100m (S/R 2.10 mins)] (1200m) | 12 [100m (S/R 2.20 mins)] (1200m) | 8 [100m (S/R 3 mins)] (800m) |
| Drill FC | 1 [300m - Alternate lengths 'dragging' and 'clipping'] (300m) | 1 [200m - Alternate lengths 'dragging' and 'clipping'] (200m) | 1 [300m - Alternate lengths 'dragging' and 'clipping'] (300m) |
| Kick Medley | 3 [200m (4x50m med) - Dolphin Fly, Bk with arms ext, Brs as 2/1, FC breathing alt sides (20 secs RI)] (600m) | 3 [200m (4x50m med) - Dolphin Fly, Bk with arms ext, Brs as 2/1, FC breathing alt sides (20 secs RI)] (600m) | 2 [200m (4x50m med) - Dolphin Fly, Bk with arms ext, Brs as 2/1, FC breathing alt sides (20 secs RI)] (400m) |
| Total | 3,700m | 3,500m | 2,900m |
| © 2001 Paul Doyle | |||