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. Main set working at CSS pace (7/10)
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Warmup: |
200 FC EASY |
200 |
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Subset / Drills:
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2 x 100 – DRILL CHOICE as 50m DRILL + 50 FC |
200 |
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Main Set:
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HIGH VOL LOW VOL Swimmers to complete sets above until 20:20 then move to Cool Down |
1900-2700 |
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Warmdown: |
300 as 50 BK + 100 FC + 50 BRS – ALL EASY (3/10)
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300 |
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Total Distance: |
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2400-3400 |
KOS – Kick on Side
Develops alignment , posture and hand setup position for the catch phase
Kick on your side at 90 degrees and take your lower arm out in front, middle finger pointing to the end of the pool, and rest your top arm by your side.Lower arm should be in catch position and not crossing over- elbow higher than wrist, wrist higher than finger , breath minimising head rotation. Shoulder blades back and together.
6/1/6, 6/3/6
Develops alignment , posture and hand setup position for the catch phase.
Kick on your side at 90 degrees and take your lower arm out in front,middle finger pointing to the end of the pool and rest your top arm by your side.Lower arm should be in catch position and not crossing over- elbow higher than wrist, wrist higher than finger 6 kicks on one side, perform 1 or 3 strokes and swap on to the other side, breath and perform 6 kicks, repeat. Shoulder blades back and together.