Warm up
100m ez fins
100m ez f/s
100m pull, band & snorkel
Prep set (2 rounds beg & Int, 3 rounds Adv) – all 10 sec rest
2 x 50m fins – kick on back in torpedo position – focus on face hips and toes at surface & fingers/toes reaching to opposite ends of pool
2 x 50m mod 1. Fins, 2. No fins – carry good posture & tautness
Main set
BEG – 3 rounds – all 10 sec rest
4 x 50m pull, band and snorkel @ 70% – focus on head position and tautness
2 x 50m @ 85% no gear
IMP – 3 rounds – all 10 sec rest
4 x 50m pull, band and snorkel @ 70% – focus on head position and tautness
4 x 50m @ 85% no gear
ADV – 3 rounds – all 10 sec rest
6 x 50m pull, band and snorkel @ 70% – focus on head position and tautness
4 x 50m @ 85% no gear
Cool down
100-300m pulling gear (pull, band & snorkel) easy
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