Download and print this session plan here: session plan 201
This week, we have a short technical session, focusing on the all-important catch-pull combination that generates 80% of the swimmer’s propulsion.
2 x 100m, the first easy, the second, steady.
4 x 50m as sculling going up, swim back
6 x 50m as doggy paddle up, swim back
10 – 16 X 50m repetitions (Rest 10-20s rest, depending upon fitness / ability)
100m – 200m Easy to very easy
1300m – 1700m
See Paul Newsome’s doggy paddle demonstration in the video below.
Set out at a fairly relaxed pace on your 50m reps and gradually build into your session.