Saturday
8th December
(1 hour 30 mins) |
Top Lanes |
Middle Lane |
End Lane |
| Warm up |
1 [800m - Alternate Lengths of FC + Bk - Relaxed]
(800m)
|
1 [800m - Alternate Lengths of FC + Bk - Relaxed]
(800m)
|
1 [600m - Alternate Lengths of FC + Bk - Relaxed]
(600m)
|
| Kick
Fly |
6 [100m + flips - Swam fish tail - 1 on front, 1 on
side, 1 on back, 1 on other side (15 secs RI)] (600m)
|
6 [100m + flips
- Swam fish tail - 1 on front, 1 on side, 1 on back, 1 on other
side (15 secs RI)] (600m) |
5 [100m + flips
- Swam fish tail - 1 on front, 1 on side, 1 on back, 1 on other
side (15 secs RI)] (500m) |
| Pull Bk |
12 [50m
- Alt lengths Catch Up/Single Arm (10 secs RI)] (300m)
|
10 [50m - Alt
lengths Catch Up/Single Arm (10 secs RI)] (250m) |
8 [50m - Alt lengths Catch Up/Single Arm (10 secs RI)] (200m) |
| Sprint Brs |
8 [25m - Streamlining
off the wall (S/R 60 secs)] (200m) |
8 [25m - Streamlining
off the wall (S/R 60 secs)] (200m) |
8 [25m - Streamlining
off the wall (S/R 60 secs)] (200m) |
| Main FC |
12 [100m - Think
about stroke count (S/R 1.50 mins)] (1200m) |
10 [100m - Think
about stroke count (S/R 2 mins)] (1000m) |
8 [100m - Think
about stroke count (S/R 2.40 mins)] (800m) |
| Drill |
1 [4 x 50m Medley
- Own choice drill] (200m) |
1 [4 x 50m Medley
- Own choice drill] (200m) |
1 [4 x 50m Medley
- Own choice drill] (200m) |
| Total |
3,600m |
3,300m |
2,700m |
