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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: Drills to work on streamlining, and mid-phase CSS re-measurement week
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Warmup: |
100m FC 60% All below with fins 100m Torpedo 200m KoS (20s rest / 100) 200m 616 (20s rest / 100) Drill up, FC back High vol additional 200m Odd:656 (20s rest per100)
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600-800 |
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Subset: |
4(6)x100 Each 25m gets harder (60%, 70%, 80%, 90% (30s rest) |
400-600 |
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Main Set: |
400m TT 100m easy 200m TT 100 easy |
800 |
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Warmdown: |
200 choice of drill 25 drill / 25 FC 100 BrS/BaS |
300 |
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Total Yardage: |
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2100-2500 |