Apologies for the late posting (Lisa emailed the session on Thursday). Race pacing and technique for this weekend's swim session. Sets of 400 and 300 metres at 1500m pace. Total distance is 2900 metres for intermediates and 3000 metres advanced.
Choice of times is again highlighted in blue or red...
| Intermediates: | |
| W.U. | |
| 400 swim easy | 400 |
| 8 x 50 as: 2 Catchup, 2 fists closed, 2 drag fingers up side of body on | |
| recovery, 2 flat out sprint - on 1.10 / 1.15 | 400 |
| Main Set | |
| 3 x 400 + 1 x 300 at target 1500m pace - take 30 seconds rest after | |
| each one, note times and total at the end to get a time for 1500m | |
| Try to swim at even pace rather than getting either slower or faster as | |
| the set goes on - push yourself to maintain the same pace towards | |
| the end of the set as you begin to lose concentration | 1500 |
| 8 x 50 kick as 25 easy / 25 hard on 1.30 / 1.45 | 400 |
| 200 easy swim down | 200 |
| Total | 2,900 |
| Advanced: | |
| W.U. | |
| 400 swim easy | 400 |
| 8 x 50 as: 2 Catchup, 2 fists closed, 2 drag fingers up side of body on | |
| recovery, 2 flat out sprint - on 1.00 / 1.05 | 400 |
| Main Set | |
| 3 x 400 + 1 x 300 at target 1500m pace - take 20 seconds rest after | |
| each one, note times and total at the end to get a time for 1500m | |
| Try to swim at even pace rather than getting either slower or faster as | |
| the set goes on - push yourself to maintain the same pace towards | |
| the end of the set as you begin to lose concentration | 1500 |
| 10 x 50 kick as 25 easy / 25 hard on 1.15 / 1.20 | 500 |
| 200 easy swim down | 200 |
| Total | 3,000 |
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