Irene Cats
This session will get your heart rate up! Start with the warm up and drills going nice and easy to get your technique right before hitting the sprints in the main set. Go for it!
Warm up: 400 mixed strokes easy
4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Free) - 10sec rest
2 x 50 (25 Body Position Kick / 25 Free) - 10sec rest
2 x 50 (25 Body Position Kick with Rotation / 25 Free) 10sec rest
8 x 50 Free Kick Sprint - 30sec rest
200 Free Easy
8 x 50 Free Pull Sprint - 30sec rest
200 Free Easy
8 x 50 Free Sprint - 30sec rest
200 Free Easy
Cool down: 100 mixed strokes easy
Warm up: 200 mixed strokes easy
4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Free) - 10sec rest
2 x 50 (25 Body Position Kick / 25 Free) - 10sec rest
2 x 50 (25 Body Position Kick with Rotation / 25 Free) 10sec rest
6 x 50 Free Kick Sprint - 30sec rest
100 Free Easy
6 x 50 Free Pull Sprint - 30sec rest
100 Free Easy
6 x 50 Free Sprint - 30sec rest
100 Free Easy
Cool down: 100 mixed strokes easy
Warm up: 100 mixed strokes easy
4 x 50 (25 SSculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Free) - 10sec rest
2 x 50 (25 Body Position Kick / 25 Free) - 10sec rest
2 x 50 (25 Body Position Kick with Rotation / 25 Free) 10sec rest
4 x 25 Free Kick Sprint - 30sec rest
50 Free Easy
4 x 25 Free Pull Sprint - 30sec rest
50 Free Easy
4 x 25 Free Sprint - 30sec rest
50 Free Easy
Cool down: 100 mixed strokes easy