CFL Tri Club

Warm up:

• 5 x 100 at 75% with 10 sec recovery
• 200 kick with board
• 3 x 150 as 50 easy/50 mod / 50 hard with 20 sec recovery

Drill Set:

• 6 x 50 as 25 drill / 25 free with 20 sec recovery
  • catch up drill
• 100 Free
• 6 x 50 as 25 drill / 25 free with 20 sec recovery
  • Finger tip drag
• 100 Free
• 6 x 50 as 25 drill / 25 free with 20 sec recovery
  • Single arm drill with arm extended in front of you
• 100 Free

Drill overview: https://youtu.be/StzCelm6rjQ 

Main Set:

• Advanced
  • 6 x 400 at 75 – 80% with 15 sec recovery
    • Rep 1 – 2 Freestyle
    • Rep 3 – 4 Pull with paddles no bouy
    • Rep 5 – 6 Freestyle
• Beginner
  • 6 x 200 at 75 – 80% with 15 sec recovery
    • Rep 1 – 2 Freestyle
    • Rep 3 – 4 Pull with paddles no bouy
    • Rep 5 – 6 Freestyle

Cool down: 100 easy