Weekly Swim Session 16 May 2016

Session Introduction

This week, we practice open water skills in the pool, as other sessions transfer to open water

Warm-up

200m easy building to steady pace

Technical Set:

4 x 50m steady swim as breathing to the right on the way up, breathing to the left on the way back.

4 x 50m ‘deep’ water starts practice

4 x 50m sighting after every three stroke cycles

Main set:

6 – 8 x 200m (8 lengths of the pool) as 50m sprint, 150m easing down to race pace no wall touch at the deep end of the pool!

Warm down:

200m – 400m Easy, down to very easy

Total distance (average) 2200-2800m

Coaching Points:

Observe lane etiquette

Hold a flat pre-start body position by gentle sculling in the water

Set out hard – focus on exhale as you bring your heart rate back down for race pace / distance effort

Sight during the stroke before you breathe (think ‘crocodile eyes’ over the water – don’t lift the head any higher than you need to)

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