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
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