Aerobic Technique / Fins Session
As our numbers start picking up we are going to come to the point of swimming circles in lanes. Swimming circles will keep us ‘honest’ for sure and it is key that the circling lanes have swimmers with very similar speeds. One thing to remember … if two adjacent lanes are swimming circles, they must be in opposite directions. That will minimize the risk of arm collisions over the middle lane rope.
For those doing weights since Week 1 you can start shifting to 2 sets of 10 reps … with the reps being slow and iso-kinetic … i.e. work against the weight in both directions at a slow even speed.
Warm-Up: 800m
- Swim two times through all of the following:
- 200m Pull FS with high elbow
- 50m Kick BK, 50m Right Arm BK, 50m Left Arm BK, 50m Full BK
- 50m Dolphin Kick, 50m BR Pull, 50m BR with Dolphin
- 100m Pull FS with high elbow
Set 1: 1600m
- This is a drill set of 4 x 100 for each stroke with 15 sec rest per 100m:
- 4 x (25m kick FL, 25m 1-arm FL, 25m 3-3-3 FL, 25m swim FL)
- 4 x (25m kick BK, 25m dual arm scull BK, 25m 3-3-3 BK, 25m swim BK)
- 4 x (25m kick FL, 25m straight-arm scull BR, 25m full arm scull BR, 25m swim BR)
- 4 x (25m kick FS, 25m left arm shark FS, 25m right arm shark FS, 25m swim FS)
Set 2: 500m
- 10 x (25m kick FL, 25m kick choice) on 60 sec or 10 sec rest
Set 3: 500m
- 2 x 250m FS on 20 sec rest
(swim 250m / 200m / 150m / 100m for the distance depending on your group speed)
Set 4: Lactic Acid Production (100m LAP, 100 recov)
- 4 x (25m Sprint, 25m Easy on 1:30)
Swim Down: 200m
- 200m Pull FS/BK increase breathing pattern
W.U. 800m, Main Sets 2700m, Swim Down 200 Total 3700m