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
Session Goal: Breathing

Warmup: 300m FC @ 60% effort

Drills:
LV – sink down practice in deep end + 100 full exhale
HV 4 x 100 @ breath 50m @ 2, 3, 4, 5, 5, 4, 3, 2 strokes per breath (50m at each)

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)
OPPOSITE OF WHAT YOU DID LAST WEEK

Cool Down:  200 Choice