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: Drills to work on catch, and CSS measurement week
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Warmup: |
200m @ 60% 100m @ 60% Pull (Paddle) 50m @ 60% Doggy Paddle (Pull + Paddle) High volume as above, but 300m 200m 100m In above, rest when needed |
350-600 |
|
Subset: To 8:35 |
CSS Control Set 6-10 x 100m @ NewCSS (NewCSS rest) |
600-1000 |
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Main Set:
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200/200m @ NewCSS (2 beep rest) 300/300m @ NewCSS (2 beep rest) 400/500m @ NewCSS (2 beep rest) High vol 1 beep rest |
900-1000 |
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Warmdown: |
100m ReverseTorpedo/FC 100m Super Easy FC |
200 |
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Total Yardage: |
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2050-2800 |