We had a different approach to our Sunday squad session yesterday, breaking down some fantastic drills and skills based swimming with some endurance based swimming. For this session you will need at least 75minutes, but if you have more time to play with then make the Endurance swims longer.
The session is broken into 3 focus points
1. Rotation
2. Swimming Proud
3. Catch and Pull
We broke these sections up with focused skills based swimming, and swimming for time rather then lengths. By swimming to time it allows you to relax into your swimming without a set number of lengths in your head to complete, just set your swim watch to buzz at the desired time.
Try the set below and let us know what you think at Jason@southwestswim.co.uk:
Warm Up
5 mins FC swim, with random bursts of 20 second speed efforts
Part 1 – Rotation
3 x 50 – FINS, Kick on Side out > < FC B3 back
3 x 50 – FINS, 6-3-6 out > < FC back B3 or B5
2 x 50 – FINS, Broken Arrow Drill > < FC Back (add speed)
10 seconds rest between each set
Swim For Time – 8 Minute Swim, try to feel the skills gained in the above drills. You may self pace or use a tempo trainer at CSS+6
Part 2 – Swimming Proud, achieve a great Body Position
3 x 50 – FINS, Torpedo Kick out > < FC B3 back
3 x 50 – Pull Buoy & Paddles Swim, Focus on alignment, driving the middle finger straight down the pool Breathing to your favourite pattern.
6 x 25 – 25m Sprints Keep the pace consistent
10 seconds rest between each set
Swim For Time – 5 Minute Swim, try to feel the skills gained in the above drills. You may self pace or use a tempo trainer at CSS+3
Part 3 – Catch and Pull
3 x 50 – Pull Buoy Scull 1 into Scull 2 out > < FC B3 Back
3 x 50 – FINS, Doggy Paddle Extension out > < FC Back
2 x 50 – Single Paddle swim, Paddle on one hand only and breath away from the paddle (swap sides on second set)
10 seconds rest between each set
Final Swim For Time – 20 Minute Swim, try to feel the skills gained in the above drills. You may self pace or use a tempo trainer at CSS Pace. This final swim is a race pace swim!
Cooldown
5-10mins mixed swim and / or Drills
Join Us In Squad
You can find more information about our pool squad sessions at https://southwestswim.co.uk/coaching/poolsquads, remember you can try us out on our offer of 4 sessions for £20, simply book up and select the Try Us Out pack (new pool squad swimmers only).
(here’s a direct shortcut to our booking site)
