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.
Drills work on sighting. Main set works on varying pace across different distances.
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Warmup: |
200 FC EASY |
200 |
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Subset / Drills:
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2 x100 FC with SIGHTING every 5-8 strokes with last 15m as Water Polo Sighting HV – 200 FC BUILD PER 50 60%, 70%, 80%, 90% LV – 100 FC BUILD PER 25 60%, 70%, 80%, 90% |
300-400 |
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Main Set:
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100 FC @ CSS + 10 sec REST LV to skip 300 sets above (EASY – SWIM BELOW CSS / HARD – SWIM ABOVE CSS) |
1400-2000 |
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Warmdown: |
200 Cool Down – CHOICE NOT FC – ALL EASY (3/10)
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200 |
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Total Distance: |
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2100-2800 |