Thursday's Morning Long Distance Swim Session

Session Objective:

• Appreciate the strength work done over the last 2 weeks.
• Increase the intensity throughout an strength endurance set.
• Work on the different aspects of the stroke throughout a longer set using the drill sets. Catch up for working on the acceleration of the arm beneath the water. Finger tip in working on recovering the arm. Fist to develop a better feel of the water with the forearm and appreciate the role of the hand in the stroke.

Warm Up:
400m pull buoy

Main Set:
45 x 50m on 55s/60s/65s (depending on lane)

#1-5: Pull
#6-10: Free
#11-15: Catch Up drill
#16-20: Pull
#21-25: Free
#26-30: Finger Tip drill
#31-35: Pull
#35-40: Free
#41-45: Fist drill

Warm Down:
400m pull buoy

Total: 3050m