Aerobic Development Fins “Pyramid” Session
Warm-Up: 1400m
Regular Group:
- 7x200m Pull, Kick, Drill, Swim, Kick, Drill, Pull, Swim
Mix Strokes, Stretch and take your time
Focus on Stroke Technique and good Turns
Brantford Swimmers – do less
Alternate Warm-up:
- 1000m Building FS (mix in some BK)
- 400m Drill-Swim
focus on incorporating the drill feel into the swim
Regular Group:
Set 1: 1800m Aerobic Dev
Pyramid – focus on good strokes and turns – not fast
- 25m FS, 5 sec rest
- 50m FS, 10 sec rest
- 75m FS, 15 sec rest
- 100m FS, 20 sec rest
- 125m FS, 25 sec rest
- 150m FS, 30 sec rest
- 175m FS, 35 sec rest
- 200m FS, 40 sec rest
- 200m Choice, 40 sec rest … not FS
- 175m Choice, 35 sec rest
- 150m Choice, 30 sec rest
- 125m Choice, 25 sec rest
- 100m Choice, 20 sec rest
- 75m Choice, 15 sec rest
- 50m Choice, 10 sec rest
- 25m Choice, 5 sec rest
Set 2: 1000m Aerobic Dev
- 10 x 100m on pace you can hold with 20-30 sec rest
* 1-5 are FS
* 6-10 are Choice (use #6 as a warm-up of the stroke)
Swim Down: 400m
- Mix Strokes, pulling/kicking … stretch out
W.U. 1400m, Aerobic Dev 2800m, Swim Down 400m Total 4600m
Brantford Meet Group:
- 4 x 75m turn set – starting in middle of pool – allows practicing IM and individual stoke turns
- Block Starts – one per stroke you are racing – swim at speed through the breakout and then shut it down to easy
- Cool Down with a few easy lenght, then Hot Tub or coaching (but dry off and stay warm)