Distance day with Coach Liz
10 Minute Warm Up
Drill set
6 X 50 Kick
4 X 50 Drill – 2 Fist Drill and 2 Forearm Paddle Drill (hold paddles on wrists and forearms)
2 X 50 Swim – engaging your forearms from previous drills
Main Set
3 Rounds
200 on plus 10 seconds
*300
200 faster than first 200
50 Easy
Round 1
300 is straight 300 on plus 20 seconds
Round 2
300 is 3 X 100 on plus 10 Descend 1-3
Round 3
300 is 6 X 50 on plus 10 Descend 1-3 and 4-6
150 Cool Down