Swim training Sunday 12 May

Just like when you look at the sky and see dark clouds and know it is going to rain, so when then is only half a session on the board you know it's going to be tough. And so it was.

Key
FC=Front Crawl   KK=Kick (no float)   BS=Breast Stroke   CU=Catch-up   CF=Clenched fists   SA=Single arms   LA=Left arm   RA=Right arm   SP=Sprint   CR=Cruise pace   RP=Race Pace   EP=Easy pace   TT=Time trial   AO=Arms only with pull buoy

Warm-up
500m 2x(50FC/50KK/50SW/50AO/50FC)
Total 500m

Main set
Lane 1+2 5x200m 20s rest total 1000m
Lane 3     4x200m 20s rest total 800m
Lane 4     3x200m 20s rest total 600m
50m FC easy
100m sprint
Lanes 1,2 and 3 20x50m RP total 1000m 5s rest
Lane 4 18x50m RP total 900m 5s rest
Totals Lanes 1+2 2150m, Lane 3 1950m, Lane 4 1750m

Cool down
50m
Total 50m

Session total Lanes 1+2 2700m, Lane 3 2500m, Lane 4 2200m