Thursday 4th September Swim Set · Team C.H.A.O.S Coaching

Thursday 4th September Swim Set

300 steady freestyle ( Use Snorkel - steady head)

4 x 50's 25 scull/ 25 drill @ 1:20

4 x 25's build pace finish fast F/S @ 40sec

6 x 75's

1) 25 dolphin kick / 50 f/s

2) 25 flutter kick on side / 50 f/s

3) 25 f/s kick 50 swim f/s

twice through @ 1:40

4 x 50's IM Order @ 1:10

5 x 200's f/s 1 @ 4:20. 60%

2 @ 4:05 70%

3 @ 3:50 80%

4 @ 3:35 90%

5 @ no time 100%

4 x 50's kick @ 1:25 f/s

6 x 25's with Parachutes @ 1min

100 Back stroke swim down

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