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.
For new members, click here to add yourself to our mailing list & book into sessions.
Breathing to either side helps balance out the FC stroke.
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Warmup: |
200 FC EASY |
200 |
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Subset / Drills:
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2 x 50 Finger Trail as 25 Drill / 25 FC 300 FC – Start Breathing every 2 strokes and increase by one |
500 |
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Main Set:
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HV – 15-18 x 100 @ CSS with 10 sec REST LV – 12 x 100 @ CSS with 10 sec REST Swimmers to complete sets above until 20:25 then move to Cool Down
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1500-2400 |
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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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2400-3300 |
Popov
Helps develop your body rotation and high elbow recovery
Kicking on your side as 6/1/6 drill but without pause, slide your recovering arms thumb up your side smoothly to your armpit and back down again to your thigh.Then smoothly up your side again this time entering the water at the front of the stroke toswap sides. Breath before repeating .Keep the movement smooth and relaxed…
Finger Trail
Encourages a high elbow on the recovery part of the stroke and relaxed hands/fingers.
The body should be in a streamline position throughout. The hips and shoulder rotations will assist the range of motion when performing the underwater stroke and breathing. The elbow should remain high throughout the recovery and the fingertips must trail the water line throughout, with the whole hand relaxed.