You will need swim fins, pool buoy and hand paddles. We use training aids to work on specific aspects of technique and fitness — the drills work much better with them! Water bottle/sports drink also recommended.

If you have a tempo trainer, please bring it along also.

Please arrive in time so you are ready to start (be in the pool) for 8.00pm.

NOTE: This is a fitness session aimed at swimmers able to comfortably complete a 750m continuous swim and have knowledge of common swim drills. Please attend our technique course or a weekend session if you are unsure of your ability.

Purpose:
Rotation

Warmup/Drills:
300m FC @ 60% effort
LV+HV 200 unco (25 drill + 25 fc) (LV with fins)
HV 200 6-3-6 (50 drill + 50 fc) (HV no fins)

Main Set:
Build – 4 x 100 @ CSS (10s rest)
200m reps @ faster than CSS (30s rest)