Swimming Technique and Active Recovery Session
Warm-Up Technique Drills
Two sets of:
25 Meter Finger Tip Drag (with Finis Snorkel if possible*)
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 10-15 seconds
Followed by…
Two sets of:
25 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 10-15 seconds
III.
Pace week
Pick a pace where you get at least 3 seconds on the 25 meter intervals, 6 seconds on the 50 meter intervals and 10 seconds or more on the 100 meter intervals while swimming at 70 % effort.
Two sets of:
25 Meters
Performed on intervals of every 20, 25, 30, 35 or 40 seconds.
followed by…
Two sets of:
50 Meters
Performed on intervals of every 40, 50, 1:00, 1:10 or 1:20.
followed by…
Two sets of:
100 Meters
Performed on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.
IV.
The Meat
Four sets of:
50 Meters on intervals of 40, 50, 1:00, 1:10 or 1:20.
followed by…
Two sets of:
100 Meters on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.
followed by…
One set of:
200 Meters on intervals of every 2:40, 3:20, 4:00, 4:40 or 5:20.
Did not swim – recovering from small bicep tendon strain on Monday with the Bench
Missing these swim sessions – hoping I can get back on them next week.