Triathlon swimming

Boothy's going out tonight so I'm setting the following session:

It features backstroke so 1) it should improve your backstroke, 2) it should help your crawl as you may find the change of stroke changes the muscles you use, allowing you to swim a bit stronger on the crawl sections and 3) it's not too hard as some of you may be racing this weekend-

Warm up: 900m --- 600m

Main set: 3*600 with 30s rest between each set. swim crawl at 1500m race pace.

1st 600 as 4*150m (every 3rd length backstroke) 15s rest between

2nd 600 as 2*300m (every 4th length backstroke) 30s rest between

3rd 600 as 1*600 (every 4th length backstroke)

Extra set: 6*50 HARD with 30s rest between

Warm down: 200m

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Triathlon swim training takes place at Stantonbury Leisure center pool with Mark Booth coaching. There is no need to pay anything at reception just go through to the changing rooms, change and meet at the poolside at 19:30. Lanes are graded on ability so anyone can come along and benefit. Sessions start with a warm up of 6-800 metres followed by a varying mix of drills and technique improving sets.

There is a £2.00 charge payable to Robin for each session. Robin is normally to be found holding up the fish in fast lane. Pay him before you leave poolside.