Aerobic Oxygen Delivery Session
Bring your fins for this Saturday’s session!
At this point in the season, the focus is on stroke technique. Get them all dialed in now and they will be second nature when we start adding speed and intensity in the winter. Swim easy enough to get it right and make every stroke count. Make adjustments! If doing weights, keep the weight low and reps high (like 30).
Cathy Bass Words of Wisdom: Recommendation for this phase of the season is that we get at least 30-60 minutes of aerobic exercise each day. This is the only phase of our season where cross training is of benefit. So try to get in some biking, running, eliptical, etc … on the off days.
Warm-Up: 1400m
- Swim four times through all of the following:
- (100m Pull FS, 50m Swim BK, 50m Pull BR)
- (25m Kick IM, 25m Swim FS)
- 50m 3-3-3 FL
- 25m Swim FS
- 25m 3-3-3 BK
Set 1: 400m
- 4 x ( 50m Kick with Board, 50m Swim Easy )
with 5 sec rest after the last person in your group completes each 100m.
Set 2: 600m
- 4 x ( 25m FL, 50m FS, 25m BK, 25m FS, 25m BR )
(Swim continuous)
Set 3: 400m
- 4 x ( 25m FS, 50m **, 25m FS )
where ** is BK, BR, FL, choice. Swim the set continuous but stop at the end of the segment to catch your breath if necessary so that you can hold a perfect stroke.
Set 4: 400m
- 4 x ( 100m FS )
where the 1st length is Straight-Arm, 2nd is Fist, 3rd is Count Stroke, 4th is regular
Swim Down: 100m
- Easy swim FS / Bk
W.U. 1400m, Main Sets 1800m, Swim Down 100 Total 3300m