DOLPHINS
QUALITY –
SESSION
Max Aerobic FREESTYLE /FORM/IM
17
ELEMENT
ACTIVITY
DIST./TIME
WARM-UP 400m Own Choice - Stretching
2 x 100 FS Kick with Fins & Board – RI 10
2 x 100 FS Pull – RI 10
800
MAIN SET
3 x 100 FS Hard on 1.35/1.45/RI 10
200 FORM/IM 50Hard/50 Easy RI 60
3 x 100 FS – 25 Build/75 Hard on
1.35/1.45/RI 10
200 FORM/IM 50Easy/50 Hard RI 60
3 x 100 FS - 50 Build/50 hard on
1.35/1.45/RI
200 FORM/IM 50Hard/50Easy RI 60
3 x 100 FS – PULL Hard on 1.35/1.45/RI 10
200 FORM/IM 50Easy/50 Hard RI 60
Dives and Turns Practice from 15m
[8 x 25 FS – 25 Hard/25 Easy
8 x 25 FORM – 25 Hard/25 Easy]
COOL
DOWN
TOTAL
200 Easy Choice - Stretching
REVIEW
Thursday Jan 31st 2013
2000 +
200
200
3000 +
200
DISCLAIMER:
Swimmers attempting this session do so at their own risk. Neither the author nor the
Doncaster Dolphins Masters Swimming Club shall be held responsible for any injury
or other health issue as a result of swimming this session. Swimmers should modify
(times/distances) the session to suite their ability.