Sunday October 12th

Lane 1 & 2:

Warm Up
100 FS; 50 BS - 3 times

Drills
6 x 25 FS - kick past flags on start working off wall & steady swim for remainder;
4 x 150 - 50FS kick, 100FS pull (Rest 15 after each).

Cool down
12 x 25 - 4 of BS, BRS & FS

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Lane 3& 4:

Warm up
150FS; 50BS - 3 times

Drills
8 x 25 FS - 10m under water working off wall (rest 15 after each);
5 x 200 - 150 FS pull, 50 kick using pull buoy for pull and float for kick(rest 15 after each).

Cool down
12 x 25 - 4 of BS, BRS & FS

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Lane 5 & 6:

Warm up
150FS; 50BS - 4 times

Drills
8 x 25 FS - 10m under water working off wall (rest 15 after each);
6 x 200 - 150 FS pull, 50 kick using pull buoy for pull and float for kick(rest 15 after each).

Cool down
12 x 25 - 4 of BS, BRS & FS

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Next session Sunday October 19th @ 20:10.