Session 1 - 2020/03/09
Approx 45 minutes 'get most from time in the pool' ... applies to everyone
Easy 200
Focusing on:
- relaxed breathing, blowing out when face is in the water (eyes looking forward about 1.5m and not directly down), turning head to the side to breath in
- dont rush, dont hold your breath and if you find yourself out of breath after 25m then when at the wall take deep, slow breaths in and out.
- unconsciously you may be holding your breath or trying to breath out and in at the same time when turning your head.
12 * 25
As every 3rd 'fast':
- build through this, feeling good hands, stroke, pulling with fingers, palm of hand and keeping elbow nice and high.
- pull water from in front to behind.
- dont press it down, keep it all shallow, feel the difference of the high elbows.
- 'fast' is 7/8 out of 10. It should be a sustainable pace, with technique.
Main set
Options:
20 * 100
- 5 sets of 4, on 1.45 / 1.50 / 2.00 / 2.10 or 2.20, extra 60 between sets
- sets 1, 2, 3 pull - dont kick with pull buoy (also a ankle tie / old tube tying your heels together)
- sets 4, 5 swim
- on sets 1,2,3 focus on continuous movement of hands, you'll need to work hard to keep momentum but its invaluable come time to race in the sea. But do finish your stroke, arm pull on each to past your hip!
Or:
24 * 50
- 6 sets of 4, on 60, 70, 80 or 85 extra 60 between sets
- sets 1, 2, 3 pull - dont kick with pull buoy (also a ankle tie / old tube tying your heels together)
- sets 4, 5 swim
- on sets 1,2,3 focus on continuous movement of hands, you'll need to work hard to keep momentum but its invaluable come time to race in the sea
Easy 100 to finish
Session 2 - 2020/03/16
Easy 200
Focusing on:
- relaxed breathing, blowing out when face is in the water (eyes looking forward about 1.5m and not directly down), turning head to the side to breath in
- dont rush, dont hold your breath and if you find yourself out of breath after 25m then when at the wall take deep, slow breaths in and out.
- unconsciously you may be holding your breath or trying to breath out and in at the same time when turning your head.
12 * 25
As every 3rd 'fast':
- build through this, feeling good hands, stroke, pulling with fingers, palm of hand and keeping elbow nice and high.
- pull water from in front to behind.
- don't press it down, keep it all shallow, feel the difference of the high elbows.
- 'fast' is 7/8 out of 10. It should be a sustainable pace, with technique.
Main set
Options:
18 * 100
On 1.45, 1.50, 2.00 or 2.10 .. 6 sets of 3, playing with pace, extra 90 between each set. Each set to be done as:
- 100 'Easy' ... intensity 4-5 /10, dont get sloppy with stroke
- 100 'medium' ... intensity 6-7 /10, dont get sloppy with stroke, looking to go faster in second 50 than the first
- 100 'fast' .... race pace intensity over 4 lengths, building is better, strong first 50 and then go for it
Or:
12* 100
Reduce to 12 * 100 and 4 sets of 3 if stuck for time, extra 90 between each set
Easy 100 to finish
