SWIM TRAINING CANCELLED MON 12th JANUARY

Unfortunately Inverness Leisure are doing maintenance work to the competition pool which requires a closure on Monday evening.

However here are sets you can do as “homework”. They are long sets so if you want to do it as two sessions; one tech and one fitness feel free! Enjoy! 🙂

Lanes 2/3 (3000m)

Warm up
4 x 100m (10′ rest) as:
1. Full stroke, 2. Pull buoy (distance per stroke), 3. Back crawl, 4. Kick on back

Tech drills
4 x (2 x 50m) as:
25m shoulder tap > 25m waterpolo stroke, 10s rest,
25m scull > 25m waterpolo stroke, 10s rest,
repeat…
Can be done with blue Aquasphere fins if you are in a training lane – if not they can be done without toys.

Fitness set
10 x 50m at CSS pace with 10s rest interval
10 x 25m sub-CSS pace with 10s rest interval
5 x 100m at CSS pace with 20s rest
10 x 25m at sub-CSS pace with 10s rest interval
10 x 50m CSS pace with 10s rest interval
Key is to keep splits even!

Cool down
8 x 50m
Try to gradually get slower by 2-3 secs per 50m starting from CSS pace for first 50m

Lanes 4/5 (2000m)

4 x 100m (10′ rest) as:
1. Full stroke, 2. Pull buoy (distance per stroke), 3. Back crawl, 4. Full stroke

Tech drills
Perform each drill over 25m then swim full stroke for 25m, x 4
Drill 1: Shoulder tap – as broken arrow but tapping shoulder before pulling back slightly and then spearing hand entry
Drill 2: Waterpolo stroke – swim front crawl but with your face out of the water facing forward

Fitness set (use CSS if you know it otherwise use your 200m/2 plus 10secs)
5 x 50m at CSS pace with 10s rest interval
5 x 25m sub-CSS pace with 10s rest interval
3 x 100m at CSS pace with 20s rest
5 x 25m at sub-CSS pace with 10s rest interval
5 x 50m CSS pace with 10s rest interval
Key is to keep splits even!

Cool down – 150m own choice strokes