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.
CSS Assessment
|
Warmup: |
100 FC @ 60% All below with fins Additional for high vol |
600-800 |
|
Subset / Drills:
|
4/6 x 100 FC (25m each at 60/70/80/90%) 30s rest per 100 |
400-600 |
|
Main Set:
|
400m TT 100m easy 200m TT 100m easy |
800 |
|
Warmdown: |
200 choice of drill
|
300 |
|
Total Distance: |
|
2100-2500 |