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Cally Masters training set |
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Thursday
5th July |
Top 2 Lanes | Middle 2 Lanes | End 2 Lanes |
| Warm up |
1 [800m - Alt Lengths of FC/Bk] (800m) |
1 [800m - Alt Lengths of FC/Bk] (800m) |
1 [600m - Alt Lengths of FC/Bk] (600m) |
| Drill Fly |
1 [200m - Own choice drills] (200m) |
1 [200m - Own choice drills] (200m) | 1 [200m - Own choice drills] (200m) |
| Kick Bk | 1
[500m - Alt 50's, Kick with arms extended/Roll and Hold - Keep kick long,
knees under water] (500m) |
1 [400m - Alt 50's, Kick with arms extended/Roll and Hold - Keep kick long, knees under water] (400m) | 1 [300m - Alt 50's, Kick with arms extended/Roll and Hold - Keep kick long, knees under water] (300m) |
| Pull Brs | 2 [4x100m - 1st 4 with pull buoy, 2nd 4 with fly legs (15 secs RI)] (800m) | 2 [4x100m - 1st 4 with pull buoy, 2nd 4 with fly legs (15 secs RI)] (800m) | 2 [3x100m - 1st 3 with pull buoy, 2nd 3 with fly legs (15 secs RI)] (600m) |
| Sprint FC | 8 [25m (S/R 60 secs) - Reach to catch, strong kick] (200m) | 8 [25m (S/R 60 secs) - Reach to catch, strong kick] (200m) | 8 [25m (S/R 60 secs) - Reach to catch, strong kick] (200m) |
| Main Med | 20 [50m - 4 x half length Med (10 secs RI)] (1000m) | 16 [50m - 4 x half length Med (10 secs RI)] (8000m) | 12 [50m - 4 x half length Med (10 secs RI)] (6000m)) |
| Total | 3,500m | 3,200m | 2,500m |
| © 2001 Paul Doyle | |||