Set design 050116

Focus points of today’s set:

  1. Sculling
  2. hand entry at shoulder – zipping up side
  3. catch-up
  4. 6 beat kick all the way

Set:

warm up

300m fc

300m single arm fc with float – concentrating on shoulder rotation and six beat kick

200m br arms fc legs
200m fc @ 70%
800m fc kick hard (10 secs rest at each 50)
200m fc @90%
200m bf 333 easy
200m alternate bs kick fc full
300m sculling
300m doggie paddle
300m rotation drill
300m catch drill

Main set
4×100 mixing fc and fly hard
4×100 mixing fc fly breast hard
4×100 mixing backstroke and front crawl easy

10×100 alternating bs kick and fc full @90%

4×50 on 60sec
4×50 on 50sec
4×50 on 45sec

4×100 on 130
1×100 easy

1×100 on 1.30 + 50 easy X 10

10×50 25 fast 25 easy
10 x50 75 fast 15 easy
10x 50 @90%

500 Brest stroke
3000 fc

 

Stretch

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Author: riccardo iacono

riccardoiacono.co.uk