Beginners/Improvers Session 1
Approx 45 mins 'get the most from your time at the pool'
Easy 2-4 lengths
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.
Grab a kick board / use your pull buoy
4 lengths ... 15 seconds rest between
- stretch arms out as far as you can, its easier to more water you cover holding you, start with your chin in the water, mouth and nose just above (again, eyes looking forward)
- kick with straight legs - toes point, flex of the knee, but power coming from the hip.
- kicking down brings lift - in Triathlon, its about staying on top of the water, skimming along
- fast, shallow kick, from the hip
- if you find yourself going nowhere, take an arm pull with one arm, keeping hold on board
4 lengths ... 15 seconds rest between
Moving on, using board out in front in one arm ...
- face is down in water, eyes forward, relaxed exhalation (mouth or nose or both) when face is down
- pulling finger tips, palm of hand, thumb out, with forearm .. keeping elbow high under the water ... pulling water from in front of you, to behind you
- As you thumb moves towards hip and below on your leg flip it out of the way so that you're up on your side.
- Continuous arm pull, relaxed and slow, try not to pause
- Try to keep kicking
Main set
Options:
12 lengths swim
Break it up as 4 sets of 3 .. take 10 seconds between each 3 and an extra 60' rest between each set of 3.
- keep breathing, stay nice and loose, face in the water, eyes forward
- relaxed continuous kicking, turning your head to the side to breath in, starting the turn as the hand on that side begins to pull
- start at a pace you can maintain for that length, all lengths in the block and/or all 12
- reset, rest and go again each length, feeling whats working - if hips dropping, feeling low in the water then think about your kick:
- continuous? from the hip? heels together?
Or:
12 times 2 lengths
Break it up as 4 sets of 3 .. take 15 seconds between each 3 and an extra 60' rest between each set of 3.
- Start at a pace you can maintain good stroke, staying on top of the water, holding form with minimal effort
- Ensure second length is as good as the first or understand why it isnt
Easy 2 lengths to finish
Beginners/Improvers Session 2
Easy 2-4 lengths focusing on ... same as session 1
- 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.
Grab your pull buoy
8 lengths ... 15 seconds rest between
- relaxed breathing
- don't kick with pull buoy, stretch out legs together, straight behind, engage core - momentum via your arm pull should, in addition to buoy, keep you on top of water.
- ontinuous arm pulling, no pause, relaxed and pulling all the way from finger tip entry out front, to past your hip.
- think 'reaching arms over a barrel' in front of you so that your finger tips enter first.
- hands should be aiming to enter wide of your centre line, don't meet in the middle (just leads to wiggling - good on the dance floor, not so good when swimming)
12 lengths ... 15 seconds rest between
- relaxed breathing
- 2 as above with pull buoy,
- 2 without, simply kicking your legs and trying to recreate how it felt
Main set
8 times 2 lengths
Break it up as 2 sets of 4 .. take 15 seconds between each 3 and an extra 60' rest between each set of 4.
- Start at a pace you can maintain good stroke, staying on top of the water, holding form with minimal effort
- Ensure second length is as good as the first or understand why it isnt
Easy 2 lengths to finish
Intermediate/Advanced Session 1
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
Intermediate/Advanced Session 2
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
