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:
Catch
Warmup/Drills:
300m FC @ 60% effort
LV+HV 200 KoS with early catch (25 drill + 25 FC) (with fins)
HV 200 fist (50 drill + 50 fc)
50 both fists / 25 left fist / 25 right fist
Mainset:
Build – 4 x 100 @ 60/70/80/90% effort
300m reps @ faster than CSS (45s rest)