Windrush Swim Training 18th August 2014

This is the session I gave at Brockwell Lido, a 50m pool. Most people were swimming in wetsuits save about 3 hardcores in the 19.5 degree water.

Warm up

500m swum as:
200m front crawl, setting off at a brisk pace to really get the body warm
100m kick, no kick boards, torpedo arms
200m front crawl using catch up.

With catch up, make a "window frame" with the hands by sticking the thumbs out and placing the tips together so when the arms are outstretched they stay just inside shoulder width, no narrower. This ensures that you don't get into bad habits with crossing the centre line of the body when you swim front crawl. 

Drills and Main set focusing on developing lung capacity

400m swum as:
4 x 50 kick and 50 front crawl with a hard kick.

To make this a bit more fun and competitive, I asked the swimmers to kick down the centre of the lane in pairs, peel off to the outside at the end of the lane and sprint back. 

600-800m swum as:
6-8 x 10-15 m underwater and the remainder of the 50m hard front crawl with a 50m active recovery either back stroke or front crawl.

2 x 300m breathing pyramid
50m bilateral breathing every 3 strokes
50m breathing every 5
50m breathing every 7
50m breathing every 7
50m breathing every 5
50m breathing every 3

With the breathing pyramid, you will need to slow down, relax and stretch more, the higher up the pyramid you go. Try and stick with the numbers for the length as much as you can, TAKE YOUR TIME. If you get to the end of the length and haven't completed the set number of strokes, don't take a breath until you turn and finish the remainder. For example, if you are on number 7, and get to the end of the lane on 3, turn and finish the remaining 4 before breathing!

Cool down
100m as 50m back stroke and 50m slow and stretchy front crawl.

Total time 60mins
Total distance 2200-2400m

Good Luck!