This week we head to the pool for a muscular endurance session utilising pull buoy and paddles to aid in not only developing a fitness component but also the technique focus of the catch. Paddles are great tools when used correctly to allow you to feel what you are doing as they increase your awareness of hand position as well as allowing you to slow your stroke and feel your way through the swim.Â Â
400m Own Choice + 15'S REST
4 x 50m Kick + 15's REST
6 x 50m Single Arm Drill + 10's REST
200m Freestyle + 20's REST
(The single arm drill will allow you to focus on one side at a time and look at and feel for a good catch position as well as a strong finish to your stroke past your hip, your non active arm should be stretched out in front of you, i front of your non active shoulder throughout the drill, swap arms each 25m)
300m PULL + 20's REST
2 X 200m PULL + PADDLES + 15's REST
4 X 100m PADDLES ONLY + 10's REST
8 x 25m FAST EFFORTS FROM A SCULLING START (NO PUSH OFF THE WALL) + 15's REST
2 x 100m as 25m Backstroke / 25m Freestyle
This session is ideal for anyone focusing on 70.3 or Longer distance events but will also complement any shorter course racers who already have speed or threshold based work within their programs due to the background technique focus.Â
(For those going longer the main set can be progressed to 1 x 400m, 2 x 300m, 3 x 200m).
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