This weeks I-Swam set is more of a We-Swam. This set got some good feedback from our pure technique squad session this week so I have decided to send it out for you to try.
The sets focus is on good alignment, symmetry and body position. Finishing with a few timed swims to get you feeling everything coming together (or not) as the case will be.
As always adjust the set distances down for time if needed.
Enjoy, have fun and develop
200m Pull Buoy Swim
200m Easy FC Swim
200m Pull Buoy and Paddles Swim
100m Easy FC Swim (B5)
Technique Focus (FINS ON FOR PARTS 1 – 3)
Part 1 – With 10 seconds rest between each set
3 x 50m FC – Fast Out > Easy Back
3 x 50m FC – Swim at a controlled pace, looking for consistency on all sets
Part 2 – With 10 seconds rest between each set
3 x 50m Kick On Side out > Easy FC Back (B3)
3 x 50m 6-1-6 Out > Easy FC Back (B4 Weakest side)
Part 3- With 10 seconds rest between each set
3 x 50m 6-3-6 (out and back)
3 x 50m FC Fast Out > Easy Back (B5)
Part 4 – With 10 seconds rest between each set
Leave Fins on for sets 1-4, then take off for sets 5-8
8 x 25m Torpedo kick into swim, half length torpedo – half length swim (focus on body position and maintaining good position through both Kick and Swim)
Timed efforts – With 60 seconds rest between each set for full recovery
This section is timed, we are going to do 3 time trials of 200m. They do not need to be fast but DO need to be consistent. Use a temp trainer on either mode 1 for time or mode 3 for SPM to aid this consistency. How even are your times when selecting a breathing side?
1 x 200m FC Swim breathing ONLY to the left
1 x 200m FC Swim breathing ONLY to the right
1 x 200m FC Swim breathing every 3
100m easy swim / scull to finish