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 focus on body position – Varying pacing in Main Set
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Warmup: |
200 FC EASY |
200 |
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Subset / Drills:
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2 x 50 as 25 KOS / 25 FC (Swap arms at Rep) |
400 |
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Main Set:
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HV – 5 x 400 FC as 100 ABOVE CSS (8/10), 200 BELOW CSS (6/10), 100 ABOVE CSS (8/10) + 50 sec or 2 beep REST LV – 4 x 400 FC as 100 ABOVE CSS (8/10), 200 BELOW CSS (6/10), 100 ABOVE CSS (8/10) + 50 sec or 2 beep REST |
1200-2000 |
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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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2600-2800 |