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.
Breathing to either side helps balance out the FC stroke. Pacing exercise as Main Set.
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Warmup: |
200 FC EASY |
200 |
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Subset / Drills:
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2 x 100 FC as 50 BREATHING every 2, 3, 4, 5 strokes / 50 FC HV – BREATHING every 2,3,4,5,6,7 200 FC BUILD PER 50 60%, 70%, 80%, 90% |
400 |
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Main Set:
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HV – 400 FC as NEG SPLIT, start at CSS increasing to swim above CSS (-6) by 4th 100 + 15sec REST 400 FC in PAIRS, lead swimmer goes above CSS 2nd swimmer pratices on feet drafting. Swap lead every 100. |
1400-1800 |
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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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2200-2600 |