A Motivational Moment

Thursday's Morning Long Distance Swim Session

Session Objectives:

• To improve overall strength endurance whilst including some intensity.

Warm Up

200m Pull then 200m Free

Main Set

6 x 400m (all on 7m10s)

#1 – 400m Pull/Paddle

#2 – 300m Pull/Paddle then 100m Free

#3 – 200m Pull/Paddle then 200m Free

#4 – 200m Pull/Paddle then 200m Free

#5 – 100m Pull/Paddle then 300m Free

#6 – 400m Free

Warm Down

2 x 100m (25m Back/75m Swim)

Thursday's Morning Long Distance Swim Session

Session Objectives:

• To improve the athletes catch part of the stroke. (improve the 'feel' for the water)
• To ensure the form of the stroke/drill in maintained over an extended distance. 
• To condition the athlete and improve overall strength in the swim.

Warm Up

400m Pull (25 breathing every 3/25m every 5)

  

Main Set

15 x 150m (with pull) on 3m00s

#1 – 25m Scull/125m Swim

#2 – 50m Scull/100m Swim

#3 – 75m Scull/75m Swim

#4 – 100m Scull/50m Swim

#5 – 125m Scull/25m Scull

Repeat 3 times = Total 15 x 150m - Starting @ #1 each time

Warm Down

5 x 50m (25m Back/25m Swim)

Thursday's Morning Long Distance Swim Session

Session Objectives

• To increase the resistance (loading the stroke up) for an extended period of time (400m/500m)

Warm Up

8 x 50m (25m Free/25m Catchup)

Main Set

# 1 – 100m with Band (on 1m30s)

# 2 – 200m with Band & Paddle (on 3m10s)

# 3 – 300m Free (on 5m00s)

#4 – 400m with Band & Pull (on 6m30s)

#5 – 500m with Band, Pull & Paddle (on 8m30s)

#6 – 400m with Band & Pull (on 6m30s)

#7 – 300m Free (on 5m00s)

#8 – 200m with Band & Paddle (on 3m10s)

#9 – 100m with Band (on 1m30s)

Warm Down

100m (Form)

TOTAL: 2900m