Technique Focus & CSS Test

Objective: Fundamental drills & CSS test.

Warm-up; Dist = 400 yards
1 X 400 FS

Drills; Dist = 400
2 X 50 Back-Front-Back Drill
2 X 50 as 25 Scull #1 + 25 FS
2 X 50 4x90 Drill
4 X 50 as 25 Long Dog + 25 FS

CSS Test Set (1400)

4 X 100 +20s Descend
200 +20s Easy
400 +30s Test (record or report time to coach)
200 +20s Easy
200 +30s Test (record or report time to coach)

Set 3 - Cool-down; Dist = 400 yards
400 Choice