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