Collingwood Clippers session – Stroke Count – stroke length
Warm Up: 1200m
- 6 x 100 as:
– 1 & 2 Drill/Swim
– 3 & 4 Kick/Swim
– 4 & 6 Swim/Kick - 300 Pull on 5:30
- 300 Swim – hold SC and neg split 2nd 150
Main Set: 1100m
- 6 x 100 FS on 1:45
– set SC on first 25m
– decrease SC for each following 25m by 1
(act: ending with 16-17) - 10 x 50 FS on 1:15
– Odd swim easy with stroke count from the 100’s
– Even swim Faster with SAME Stroke count
Recovery: 200m
- 50 Drag wrist
- 50 Right arm, left at side
- 50 Left arm, right at side
- 50 shoulder brushes ear
Sprint:
- 4 x (12.5m Breakout / 6 stroke sprint, easy rest of 50)
– focus on underwater dolphin to breakout, massive power, then easy off and drop
Swim Down: 200m easy