Tuesday 4th Jan 2011 - RMSC Set

This is the "pure work out" that is as it was planned. Things changed in the running of this session due to the cold nature of the water. most only lasted 35mins of the hour, only had 3 in at the end (out of 22 swimmers).

Warm Up
5x200

1. F/c as drill/swim/kick/swim x25
2. F/c/Choice x 50
3. Swim/Kick x50
4. Pull Breath 5
5. F/c dec 50's 1-4

4x50 Fast (at 200 Pace or faster)

Main set

15x100 Dec 100's 1-3 off short Rest intervals (10-15 rest only)

Swim down
1x300 Easy choice

Total 3000