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NOTE: This is a fitness session aimed at swimmers able to comfortably complete a 750m continuous swim and who possess a knowledge of common swim drills. Please attend our earlier technique session or a weekend session if you are unsure of your ability.
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 7.30pm.
Session objective: Hand Entry, biggest aerobic session of the block
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Warmup: |
100m: odd 5 kick catch up 100m: odd catch up 100m: wide catch up Drill up, FC back High volume as above, but 150m 150m 150m all with paddles 50m FC In above, rest when needed |
300-500 |
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Subset: To 8:30 / 8:35 |
CSS Control Set 6-10 x 100m @ NewCSS (NewCSS rest) |
600-1000 |
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Main Set:
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1000m @ NewCSS (NO REST) (Get time for this) |
1000 |
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Warmdown: |
100m: odd broken arrow, even FC 100m: odd BrS, even BaS |
200 |
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Total Yardage: |
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2100-2700 |