4 x 600m -technique and stamina

Total 2400m 

Aim: holding technique under stress, start off with tech focus then keep it throughout the short but more intense blocks - DON'T REST FOR LONG BETWEEN BLOCKS

600m as 6 x 100m - easy to moderate effort - 15 sec rest 

Each 100 has a different technique focus:

1. breathe every 4 strokes to the right

2. breathe every 4 strokes to the left

3. single arm swim right

4. single arm swim left

5. power through the tricep extension of the stroke

6. high elbows on recovery, relaxed hand entry

600m as 3 x 200m -  all moderate to hard effort - 15 sec rest 

200m kick

200m pull

200m swim 

600m as 2 x 300m - moderate then hard - 30 sec rest

swim the second 300m faster than the first 300m.

1 x 600m - hard effort

cool down with something nice! 

Go Swim series; Loch Tay, Loch Lomond and Loch Morlich

It's been a long time since I've done an endurance event so what better way to come back to it than three lochs in bonnie Scotland!

Here's the event link in case you want to give it a go: Go Swim!

I've roped in a few friends for some of the lochs too; it's always better to have somebody as crazy as you by your side when you do these things! In all, I'll be covering 20km of pure Scottish water. 

I promised I'd post my swim sets in the training period for all these K's so we can get there together! And if you'd like like something different to mix up your swim, have a go!

Aim: To incorporate FC technique and mix up pace. 

Total: 2400m 

2 x 600m as:

4 x 100m -15-20 seconds rest. Thinking about the following for each 100:

1. breathe every 4 to the right - head position steady and big stretches to notice your rotation

2. breathe every 4 to the left 

3. focus on the pull - catch, high elbow on the pull through and full extension

4. focus on the over-arm recovery - relaxed arm, high elbow and aligned hand entry

1 x 200m - 20-30 seconds rest. Varying pace with each length; slow-medium-fast 

2 x 600m as:

2 x 100m -15-20 seconds rest. Think about points 1 and 2 from the first block for each of these.

1 x 400m  - 20-30 seconds rest. Varying the pace through slow- medium-fast every TWO lengths

Cool down

4-8 lengths of another stroke - I like to finish with back stroke to stretch out the opposite way from front crawl. 

Splish splash splosh - that's about 2.5k under the belt!