September 9, 2011 Group Training Session

Endurance Swimming

Group Session time: 0600 (please come 10 minutes before start time)

Location: NCTS Swimming Pool

A. Warm-up: Range of Motion, 3 sets of the following swim strokes at 25m each: Catch up Swim Drill, Free Style, Side Stroke, Breast Stroke and Flutter Kick (back) with or without a board.

Catch Up Swim Drill: http://www.youtube.com/watch?v=9Si6VeAfluQ 

Flutter kick (back) Drill: http://www.youtube.com/watch?v=KITxRbypF0o 

B. Conditioning:

WOD:

8 x 50m, resting 15-20sec between each 50m

Effort: 80 – 90% Rate of Perceived Exertion (RPE) = Hard

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