Please bring swim fins (flippers), a pull buoy and hand paddles.

We use fins and pull buoys to work on specific aspects of technique and fitness. Hand paddles are not essential but if you have them bring them along.

Warm up

• 200 easy FC
• 200m/400m with pull buoy FC (low volume complete shorter set)

Main set

• 200m with fins ↑ 6/1/6 ↓ FC
• 3x100m FC @ CSS pace +20sec recovery (low volume)
• 2x 200m FC @ CSS pace +30sec recovery (high volume)
• 200m with fins ↑ 6/3/6 ↓ FC
• 3x100m FC @ CSS pace +20sec recovery (low volume)
• 2x 200m FC @ CSS pace +30sec recovery (high volume)
• 200m with fins ↑ broken arrow ↓ FC
• 3x100m FC @ CSS pace +20sec recovery (low volume)
• 2x 200m FC @ CSS pace +30sec recovery (high volume)

Cool down

• 2x 100m ↑ torpedo on back (no fins) ↓ BrS (+30sec recovery)