TRX RESISTED TORSO ROTATION x10
TRX CRUNCH 10 reps
TRX SIDE PLANK 30 secs each side
TRX PIKE 10 reps
TRX MOUNTAIN CLIMBER 10 reps
TRX LEG LOWERING 10 reps

200 FC as (50 Full/ 50 Catch up / 50 pull/ 50 fists) Repeat 5 times 10 secs rest between each 1000m FC @ 75% - odd 100’s bilateral Please record times at end Over-emphasize bodyroll and stroke length 2x 150m as 50 BC/ 50 BC single arm/ 50 BC pull – 20 rest 100m kick BC single arm is like catch-up, but arms going from hips 1 at a time 100 BC kick easy 100 BR

Warm up 400m with every 4th length as back crawl. MS: 100m of each drill below with 30 secs recovery. 100m easy FC in between drills glide sculling under elbows 4x25m 10 rest fists alternating fists O ring reaching over a barrel CD: 200m mixed strokes as 50m each of BC /BR /FC /kick

Phoenix swim set 30th october 2013 : TECHNIQUE / AEROBIC ENDURANCE Lane 1 fast Warm up 200m super easy / focus on long continuous out breath or bubble bubble breathing/ RELAX CATCH AND PULL FRONT SCULL INTO Front crawl with pull buoy - 100m on 20 rest ( swam as 12.5m front scull into 37.5m Front crawl ) - 100m Front crawl with PB (pull buoy)focus on catching the water at the front end at 15 cm hand depth, pay particular attention when breathing to side 30 rest - 100m Front crawl no PB same focus Timetrial 400m TT @ 85-90% 60 rest UNDERWATER DOGGIE PADDLE (UDP) INTO FS with pull buoy ( pull yourself along rope) - 100 on 20 ri ( swam as 12.5m UDP into 12.5m FS) - 100m Front crawl with PB (pull buoy) focus on catching the water as soon as you’ve extended and bending elbow early at the front end - 100m Front crawl no PB same focus Swim golf 4x 50m FC 20 rest count your strokes and time the 50m. Add the 2 together. Try to reduce overall number over the next 3 50’s MAIN SET - focus catching and bending the arm nice and early 2 x 400m on 60 rest / swim each 400m at even comfortable even pace ( time each 400m and aim to be within 3-5 secs of first time) Cool down 100 easy cool any stroke

Warm Up 6x 100m alternate drill / FC recovery 10 secs after each 100 Main Set: 1 min recovery after set of 100’s 6x 100m @ 70 decreasing rest (1st 100m 40 rest, then 35,30,25,20) Aim to stay within 10 secs of 1st 100m time 6x50m FC @ 75% decreasing rest (1st 50m 20 rest, then 17, 14, 11,8,5) Aim to stay within 5 secs of 1st 50m time Drills (20 secs recovery on all) 100 FC Glide 100m barrel roll (1 stroke + twit 360 repeat) 100m FC “reaching over a barrel” 100m catchup 100m power push 100m reduce stroke count -2 100m FC Hard 95% (take time) Cool Down 200m easy as 100FC, 50 BR, 50BC

TRX RESISTED TORSO ROTATION x10
TRX CRUNCH 10 reps
TRX SIDE PLANK 30 secs each side
TRX PIKE 10 reps
TRX MOUNTAIN CLIMBER 10 reps
TRX LEG LOWERING 10 reps

Phoenix swim set 30th october 2013 : TECHNIQUE / AEROBIC ENDURANCE Lane 1 fast Warm up 200m super easy / focus on long continuous out breath or bubble bubble breathing/ RELAX CATCH AND PULL FRONT SCULL INTO Front crawl with pull buoy - 100m on 20 rest ( swam as 12.5m front scull into 37.5m Front crawl ) - 100m Front crawl with PB (pull buoy)focus on catching the water at the front end at 15 cm hand depth, pay particular attention when breathing to side 30 rest - 100m Front crawl no PB same focus Timetrial 400m TT @ 85-90% 60 rest UNDERWATER DOGGIE PADDLE (UDP) INTO FS with pull buoy ( pull yourself along rope) - 100 on 20 ri ( swam as 12.5m UDP into 12.5m FS) - 100m Front crawl with PB (pull buoy) focus on catching the water as soon as you’ve extended and bending elbow early at the front end - 100m Front crawl no PB same focus Swim golf 4x 50m FC 20 rest count your strokes and time the 50m. Add the 2 together. Try to reduce overall number over the next 3 50’s MAIN SET - focus catching and bending the arm nice and early 2 x 400m on 60 rest / swim each 400m at even comfortable even pace ( time each 400m and aim to be within 3-5 secs of first time) Cool down 100 easy cool any stroke