This week’s swim has a few more technique points than normal during the main set, I’ll go through some of the points before we start the main set.

Warmup

• Swim steady until 8.10 pm, aim for at least 400m.
• Wait for all to stop then complete:

1 x 50 at CSS +3 (slower than CSS),
1 x 50 at CSS +1
1 x 50 at CSS -1
1 x 50 at CSS -3 (faster than CSS),

15 sec rest between

MAIN SET (2300m, 2100m, 1700m)

• 300m (250m) (200m)  @ CSS+5; Focus on Rotation (remember the 3-6-3 drill)

30 sec rest

• 2x100m @ CSS; Use PB & paddles if you have them

15 sec rest

• 2x 400m (2x350m) (2x250m) @ CSS+3; Focus on flat palm and push past hip remembering the effect of paddles.

5s rest between 400s, 45s rest at end

• 200m at CSS; Use PB & paddles if you have them

15 sec rest

• 400m (300m) (200m)  @ CSS+3; Long & smooth

5s between 400s, 45s rest at end

• 2x100m @ @ CSS; Optional PB/paddles

10s rest between and 30 sec rest at end

• 4x50m @ CSS+3; Excellent technique

5s between each 50

Cool down

100-200m mixed strokes