Easy technical session focusing on the catch. In water for 1 hour 30 mins
- W/U 400m swim, slow variety of strokes
Subtotal 400m
- Drills - 4 x 25m scull, on back moving fee first
- 2 x 25m scull, on back head first
- 4 x 25m scull, on front - 2 x window wiper arms, elbows out to side,
- 2 x arms in front of head scull with forearms
- 100m swim recovery
Subtotal 750m
- Main Set -100m kick
- 100m pull (with floats)
- 2 x 200m swim focusing on the catch technique
Subtotal 1350m
- On the clock 15 mins swim. 25m rotate between Swim, Pull, Kick (swim 25m freestyle, pick up pull bouy, swim 25m arms, switch to float, swim 25m legs, continue for 15 mins)
Subtotal Approx 1850m
- W/D - 3x100m swim - Mix it up with a 25m in every 100m underwater swim
Total 2150m
Notes: when pulling keep arms stroke outside the body and bent to maximise use of forearm and reduce the amount the arm snakes in the water
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