This week we head back to the pool and look at one of the key sessions within your training program that often gets over looked for more exciting or more glamorous speed, interval and high intensity sessions. Aerobic endurance sessions provide the back bone of any training plan and if a pros training distribution is 80/20 in favour of such work it should be given more attention within or own training plans. Aerobic steady state or longer distance efforts provide you the opportunity to work on technique, create positive stimuli for your aerobic systems functions and allow you to build efficiency of movement. This week’s session is a long aerobic swim which will enable you to benefit from all the above and help you ensure that any technique changes you make are sustainable within your stroke for race specific duration's rather than only being able to be held of short swim intervals.

Warm-Up:

400m Own Choice + 20’s RECOVERY

4 x 50m KICK + 15’s RECOVERY

Main-Set:

1500-1900m steady state swim with a mixed focus on technique elements.

Work through the set as follows:

150-200m EASY swim normally and simply get into your stroke

150-200m Focus on relaxing and breathing, ensure you exhale under the water gently and evenly this will help avoid any tension or anxiety.

150-200m Focus on your hand entry, ensure your hands enter the water cleanly and does not cross the centre line of your body, where your hand goes your body can follow so aim forwards and swim straight.

150-200m Focus on your catch and the under-water phase of your stroke, don’t rush things stay smooth to avoid slipping water and reducing propulsion. Push behind you not downwards to reduce the chance of your body position dropping while creating more forward movement.

900-1100m Find your sweet-spot, play with the elements that work within your stroke and finish swimming well without working too hard for it.

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Cool-down:

2 x 50m as 25m Backstroke / 25m Freestyle.