Training session 17 February 2013

For those of you who missed the swim session, here is the entire workout. For those of you who were there, here's your chance to relive the best moments! Although this base was completed by all lanes, different target times applied. The target times shown were for lane 1 and for lanes 2 and 3.

Warm-up set
100m warm up
50m catch-up
50m fists
100m kicking (arms by side)
100m (4x kicking arms extended 12.5m/full stroke sprint 12.5m)
Total 400m

Main set
6x50m @60secs/65secs
3x100m @1:50/2:05
2x150m @2:30/3:00
1x300m @5:00/6:00
2x150m @2:30/3:00
3x100m @1:50/2:05
6x50m @60secs/65secs
Total 2100m

The total distance covered was 2500m.