Warm Up:
5 x 100m (25m scull, 75m swim)
Main set:
10 x 25m (pull/band/towel) on 30sec
6 x 200m (band/towel/pull/paddles) with 20sec rest
6 x 100m (band/pull/paddles) with 10sec rest
6 x 50m (pull/paddles) with 5sec rest
Warm Down:
200m easy (mix it up with some form stroke)
How to set up your towel.....
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| Step 1 - The equipment |
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| Step 2 - Tie the towel round the band (nice and tight) |
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| Step 3 - Place the band round the ankles (towel to the back) |