CFL Tri Club

Warm up:

• 200 kick with fins
• 200 free with fins
• 200 kick on your back with arms extended, press your chest towards the ceiling
• 200 free with no fins (focus on your extension and length on each stroke on the entry)

Drill Set:

• 6 x 50 as 25 catch up drill / 25 yards free easy with 10 sec recovery
• 100 choice (anything but freestyle)
• 6 x 50 as 25 sculling drill / 25 yards free easy with 10 sec recovery
• 100 choice
• 6 x 50 as 25 Single Stroke Right Arm – SRA / 25 Single stroke Left Arm with the opposite arm extended in front of you. Make sure when you take the stroke, you pass the arm in front of you to allow a small body rotation.

Main Set:

The following set is mad to build you anaerobic capacity! You have to put in the work to see the results.

Beginners – 1 Round; Intermediate – 2 rounds; Advanced – 3 rounds

• 8 x 50 FAST with 20 sec recovery
• 200 Easy
• 6 x 50 FASTER with 30 sec recovery
• 200 Easy
• 4 x 50 Sprint with 1 min recovery
• 200 kick with board and repeat.

Cool Down:

200 choice