Aerobic Technique \/ Fins Session<\/p>\n
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.<\/p>\n
For those doing weights since Week 1 you can start shifting to\u00a02 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.<\/p>\n
Warm-Up:<\/strong> 800m<\/p>\n Set 1:<\/strong> 1600m<\/p>\n Set 2:<\/strong> 500m<\/p>\n Set 3:<\/strong> 500m<\/p>\n Set 4:<\/strong> Lactic Acid Production (100m LAP, 100 recov)<\/p>\n Swim Down:<\/strong> 200m<\/p>\n W.U. 800m, Main Sets 2700m, Swim Down 200 Total 3700m<\/p>\n","protected":false},"excerpt":{"rendered":" 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 … Continue reading Swim two times through all of the following:<\/p>\n
This is a drill set of 4 x 100 for each stroke with 15 sec rest per 100m:<\/p>\n
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\n(swim 250m \/ 200m \/ 150m \/ 100m for the distance depending on your group speed)<\/li>\n<\/ul>\n\n
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