Targeted Benefits:
- Holding high average pace for long Swims
- Learning to concentrate on power, heart rate and average speed
Warm up (800m): Technique and form
- 4x 200 continuous
– 50m Free Style (bilateral every 5 strokes if possible)
– 100m Drill (single arm or catch-up)
– 50m Back or Breast – focus on catching water
Main set (2400m)
- 600 Swim
- 600 Pull with band
- 600 Race Pace
- 600 Swim
Warm down (600m)
- 200 kick with fins
- 200 swim with fins
- 200 mixed easy
Key Points:
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