Post by sonja on Apr 22, 2013 20:26:42 GMT
Session one
300 warm up
4 x 300m t-pace 30 secs rest
4 x150 t-pace 30 secs rest
200 cool down
Session Two
Warm up
6 x 50 - 25 swimm, 25 kick
6 x 50 - stroke count
Main Set
12 x 100 moderate pace 10 secs rest
200 cool down
Total 2000m
Session three
Warm up - 200 swim, 100 kick
4 x 100 25 kick, 25 R arm, 25 L arm, 25 swim
10x 100 t -pace 10's rest
50 easy
10 x 50 t- pace 10's
200 cool down
300 warm up
4 x 300m t-pace 30 secs rest
4 x150 t-pace 30 secs rest
200 cool down
Session Two
Warm up
6 x 50 - 25 swimm, 25 kick
6 x 50 - stroke count
Main Set
12 x 100 moderate pace 10 secs rest
200 cool down
Total 2000m
Session three
Warm up - 200 swim, 100 kick
4 x 100 25 kick, 25 R arm, 25 L arm, 25 swim
10x 100 t -pace 10's rest
50 easy
10 x 50 t- pace 10's
200 cool down