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 help develop rhythm and timing for catch, pull and rotation as well as breathing timing
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Warmup: |
200 FC EASY |
200 |
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Subset / Drills:
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100 UNCO + CATCH 25 per arm / 50 FC (FINS) |
500 |
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Main Set:
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HV – 8 x 200 FC @ CSS – 30 sec REST or 1 Beep |
1200-1600 |
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Warmdown: |
200 as 50 FS, 50 BRS, 50 BKS, 50 BRS – ALL EASY (3/10)
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200 |
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Total Distance: |
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2100-2500 |