Thursday 1st May Swim session

On 1st May the swimming is still available from 19:30 until 20:30. The session this week varies from last weeks in that you get recoveries. However there will be a set of stroke reduction again, as that is good for developing a more efficient stroke.

Warm up (600, 700, 750, 800, 800)

Main set 1800 as (RI = Rest Interval, pb = personal best):

-- 6*150m RI=10s between reps. (Swim at 400m pb pace). 

-- 4*150m reducing the stroke count by one each length ** see below

-- 6*50m RI=30s. Yes 30s is a long time, but I want you to swim at 100m pb pace.

As an example say my 400m pb is 5:44 and 100m pb is 72s. I swim 150s at 2:09 (hard) and 50s at 36s (very hard).

200m warm down

** for stroke count reduction try to:

1) swim continuously,

2) do a standard turn each time e.g. one dolphin kick and up,

3) extend into a sort of catch up stroke by the end,

4) avoid kicking alot to achieve the stroke count, anyone can do that,

5) avoid pushing off too hard on the 1st length.

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As an example this week I did 21spl=strokes per length down to 16spl. You should achieve the extra distance by starting out taking your normal spl on the 1st length. 2nd length you extend and feel smoother, 3rd length you are stretching out. Start concentrating on a more powerful push all the way to your thighs with good high body position and more of a catch up stroke to get you through lengths 4-6.

*** end of todays sesssion information ***