You will need swim fins, pool buoy and hand paddles – the drills work better with them! Water bottle/ sports drink also recommended.
Please arrive in time so you are ready to start (be in the pool) at 8pm.
Session objective: Focus on extension and catch
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Warmup: |
200m @ 60% 100m @ 10 kick catchup (paddle) 100m @ 4 kick catchup (paddle) High volume as above, but 300m 100m 100m 100 FC In above, rest when needed |
400-600 |
|
Subset: To 8:30 |
4-6 x 100m, as: 25m @ CSS+1 (60%) (swim 24m) 25m @ CSS (70%) (swim 25m) 25m @ CSS-1 (80%) (swim 26m) 25m @ CSS-2 (90%) (swim 27m) |
400-600 |
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Main Set: |
10-14 x 100 @ CSS, 10s rest (reset beeper when starting) |
1000-1400 |
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Warmdown: |
100m Broken Arrow/FC 100m Super Easy FC |
200 |
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Total Yardage: |
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2000-2800 |