Windrush Swim Training 5th August 2014

Warm up

200m front crawl
100m kick with board, head up
200m catch up with pull buoy

Technique Drills

These drills are to put emphasis on the underwater phase; the catch with the hand, wrist position and forearm position. Think about where to exert the most power.

4 x 75m as:
25m sculling
25m fists
25m catch up

Main Fitness Set

8 x 25m
4 x 50m
2 x 100m
1 x 200m

Each set is meant to be swum in the same total time but with a different speed and different rest periods. If you're not sure of your capabilities, I would go with turnarounds of:
0.30
1.00
2.00
4.00

However, if you do want to make it tougher, only reduce the times of your 25's by a couple of seconds as it makes a big difference to your overall 200m time.

NO REST IS TO BE TAKEN BETWEEN SETS (only reps)

Cool down

100m back stoke

Total set distance 1700m, total time, 40-50 minutes

If you have more time and are feeling fit, do the fitness set in reverse straight after finishing the 200m