Download and print this session plan here: session plan 128
This week, we’ll repeat / build on the stroke rate focus commenced in last week’s session.
200m easy pace
2 x 50m 1 – finger drill (incorporating EVF)
2 x 50m head-up lifesaver (feel the EVF effect)
4 x 100m focus on increasing your stroke rate (without diminishing stroke length) Use Tempo trainer if possible and experiment with varying your stroke rate.
3 – 5 x 400m all timed. Alternate increased focus on higher stroke rate (using tempo trainer if possible) and swimming without that specific focus (taking out the tempo trainer if previously used).
How do times compare to your last 400m timed swim? Is there any variance in reps with and without high stroke rate focus?
300m Very easy
2300m – 3100m
Familiarizing yourself with the tempo set at a slightly higher stroke rate, should help you to replicate that higher stroke rate when there are no stroke rate beeps from the tempo trainer, allowing you to adopt a sustainable high stroke rate than previous swims.