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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 hand entry, speed work and increasing pyramid (Kingfisher 19 Apr)
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Warmup: |
All drills at 60% 100m 5 beat catchup 100m Catch up 100m Wide catchup Drill up, FC back |
300-300 |
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Subset:
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Control set – slightly faster than usual 2(4) x 100m @ NewCSS-0.5 |
200-400 |
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Main Set: |
3(4) x 400m @ NewCSS-0.5 |
1200-1600 |
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Warmdown: |
100m Broken Arrow (25 drill/25 FC) 100m BrS/BaS (alternating) |
200 |
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Total Yardage: |
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1900-2500 |