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.
1-2 x 150-300m [50m bi-lateral, 50m breathe to natural side, 50m breathe to unnatural side]
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
Very easy, mixed strokes freestyle, breaststroke
This is a great video to explain how to improve the pull phase of the stroke, highly recommended watching. Especially the second half.