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 catch and pull through phase of stroke.
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Warmup: |
200 FC EASY |
200 |
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Subset / Drills:
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200 as 50 SCULL COMBO equal amounts of Scull #1, 2, 3 / 50 FC (PULL BUOY) |
400 |
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Main Set:
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HV – 400, 300, 200, 100, 200, 300, 400 @ CSS – 4 (-1sec per 25) + 20 sec REST between each SET LV – 400, 200, 100, 200, 400 @ CSS – 4 (-1sec per 25) + 20 sec REST between each SET |
1300-1900 |
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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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2100-2700 |