Menu for 04052011 Swim Squad

Warm Up: (5mins)
200m ----

200 Freestyle Swim

Drills (All return with 50m FS Swim working on focal points): (20mins)
500m ----

50 Right Extended arm, kick on side (Focus on turn gently to breathe without disrupting body position)
50 Left Extended arm, kick on side (Same as Right)
50 Breast stroke pull (Ensure correct pull and fast recovery)
50 Free + Fly Kick (Ensure 3 kick per side Rhythm)
50 Freestyle Sprint with SLOW ARM, SUPER FAST KICK (Try to imagine everytime you reach forward and glide with your arms, you're using your kicks to drive you forward)

Rest 5 mins

Main Set: 48mins
1800m ---

3 X 123  on 16mins 
100 Kick 2mins
200 Pull 6mins
300 Swim 8mins

Cool Down: 12 mins

300m ---

100 Back
100 Breast
100 Back

Cheers
KK