Swim Training-18th Oct 2010

Warm Up

6x50m Drills -Side Skate on WEAKER SIDE ONLY x 1
-Underswitch 3 Switches 1 Breath x 1
-Zen Switch 3 Switches 1 Breath x 1
-Overswitch 3 Switches 1 Breath x 1
-Bilateral Clenched Fist Swim x 1
-Normal Bilateral Swim x 1
100m Free Swim Breathe on WEAKER SIDE ONLY


Main Set 1

5 x 100m Free, 2min(Faster Grp) or 3min(Slower Grp) Interval
-Rest and wait for everyone to finish
2 x 400m Free, 8min or 10min
-Rest and wait for everyone to finish
5 x 100m Breaststroke or Backstroke, 3min 30sec(Everyone)
-Rest


Main Set 2

10 x 50m Free, 1min or 1min 20sec


WARM DOWN 100M


Total mileage: 2700m