Tuesday 2nd September Swim Set · Team C.H.A.O.S Coaching

Tuesday 2nd September Swim Set

400 mtrs Warm Up ( broken into 4 x 100's as)

1) 100 Long Catch, heavy push on exit F/s

2) 100 F/s breathe every 5 strokes

3) 100 F?s build pace from Moderate to hard in 25's

4) 100 F/s kick

4 x 25's ( Twice Through)

1 & 2 ) Steady to Fast finish F/s

3) Steady to Fast Backstroke

4) Steady To fast Fly, Straight Arms on the exit, pinky fingers Up

4 x 25's F/s with Small parachutes @ 55sec

4 x 100's @ 2:05

50F/s Breathe every 5 , 25 Back, 25 Sprint F/s

3 x 400's

1) Even Pace @ 7:40

2) Paddles/Pull @ 7:30

3) Negative Split @ 7:20

4 x 100's F/s @ 1:45

8 x 50's Fly 25/Back 25 @ 1:20

4 x 25's Kick @ 45

100 Swim Down

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