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.
Session Focus: Speed & Strength
Warmup: 300m FC @ 60% effort
Drills: 200 / 400 choice of drill @ 25 drill + 25 FC
Build: 4 x 100 @ CSS (10s rest)
Main Set:
Either: 3 x 400 @ 80% effort (1 min rest)
or : 2 x 750 @ 80% effort (1 min rest)
Cool Down: 200 Choice