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: Kick + 300’s @ CSS-2
|
Warmup: |
200 FC 60% All below with fins Drill up, FC back 200 Torpedo 200 Reverse Torpedo
|
600 |
|
Subset: |
4(6)x100 LV HV 100 @ 60% 150 @ 60% 100 @ 70% 150 @ 70% 100 @ 80% 150 @ 80% 100 @ 90% 150 @ 90%
30s rest |
400-600 |
|
Main Set: |
4/5 x 300 @ CSS – 2 (-0.5s/25m) (1 beep rest)
|
1200-1500 |
|
Warmdown: |
200 BaS/BrS
|
200 |
|
Total Yardage: |
|
2400-2900 |