The Weekly Session Plans Return!

After a hiatus of almost a year, by moderately popular demand, the weekly swim session plans are back.

Download and print this session plan here: session plan 193

We’ll focus on technique sessions to take us through to 2020.  This week, we are going to start at the very front of the stroke, hand entry, while drawing on some great advice from 6 X Ironman World Champion – The Man – Dave Scott.

Warm Up:

200m as 100 easy, 100 build

Technical set:

6 x 50m Swim with focus on the middle finger of the leading hand, pointing straight forward at the end-wall (not down, inward, or outward) Take 15 seconds of reflection and re-focus after each

6 x 50m Swim with technique paddles (if you have them) or use 1-finger drill going up the pool, full hand when swimming back. Assess whether your leading hand is straight out. 15 sec rest after each.

Main set:

4 – 6 x 200m maintain focus on hand entry alignment – re-perform drills between sets if required.

Warm down:

200m easy – feel how easily you’re moving through the water.

Total Volume:

1800 – 2200m

Coaching Points:

Enter finger-tips first and reach forward, ensuring the middle finger is pointing straight at the end wall, before forming your high-elbow catch.

Watch what Dave Scott says in this instructional video:

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