The Coach
The Training Plan
Mix it up This week is a reasonably hard session that incorporates the drills as a focus between each of the sets. The purpose being that we continue to focus on technical improvement each time we begin the next set and not just at the start of the session.
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Warm up
1-2 x 150-300m [50m bi-lateral, 50m breathe to natural side, 50m breathe to unnatural side] The set 2-4 x 650m 100m @ CSS (tempo) – head position 200m PB & Paddles – Vertical forearm, push in 2nd half of the stroke 50m @ CSS – 5 (hard) – hold the technique 100m PB & Paddles – Vertical forearm, 2nd half push 50m Paddles @ CSS – 5 (hard) – hold the technique Leave the paddles on 50m for each drill. ½ -> ¾ length drill, swim to the end
Cool down Very easy, mixed strokes freestyle, breaststroke |
Pull
This is a great video to explain how to improve the pull phase of the stroke, highly recommended watching. Especially the second half.
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