| (1 hour
30 mins) |
Top 2 Lanes |
Middle 2
Lanes |
End 2 Lanes |
| Warm up |
No data available
|
1 [800m - Alt 200m swim/200m drill] (800m)
|
No data available
|
| Kick
Fly |
No data available
|
3 [150m + flips
- Alt lengths of head bobbing hands at sides/Fly kick on back (S/R
60 secs)] (450m) |
No data available |
| Pull Bk |
No data
available
|
10 [50m - 1
length right arm, 1 length left arm] (500m) |
No data available |
| Sprint Brs |
No data available |
8 [25m (S/R
60 secs)] (200m) |
No data available |
| Main FC |
No data available |
8 [100m Aim to push every
100 hard + maintain times (S/R 3 mins)] (800m) |
No data available |
| Drill Med |
No data available |
1 [400m - Swam
as 4 x 100m - Each 100 own choice drill] (400m) |
No data available |
| Total |
No data available |
3,150m |
No
data available |
