Warm-Up 2 (All warm-ups located here)
Pre-Set (600)
- 24 x 25 @ :35 as follows
- Alternate by 25: FR, FR Fist Swim, BA, BA Fist Swim, BR, BR Fist Swim, FL, FL Fist Swim. (See notes below about Fist swim).
Main Set (2150)
- PADDLES ON
- 6 x 100 @ 1:30 FR Pull with Paddles (Pull= no kicking. Great if you use a pull buoy)
- PADDLES OFF
- 6 x 50 @ 1:45 FR Sprint (Notice the long interval is required. Go fast and be patient and get your rest)
- 200 @ 4:00 Easy Swim
- PADDLES ON
- 6 x 50 @ 1:00 FR Pull with Paddles (Pull= no kicking. Great if you use a pull buoy)
- 6 x 25 @ 1:00 FR Sprint. All out !!
- 200 @ 4:00 Easy Swim
- 8 x 50 @ 1:15 Kicking work, as follows:
- Alternate 25 Flutter kick on back (Streamline position) and 25 Dolphin Kick on back (Belly Buster!)
Cool Down. 200 to 400 Easy swim.
Triathletes. No changes needed.
Notes. Fist swim is a great dril to increase the feeling and awareness needed to “catch” water correctly. Keep your forearm alined with your fist and try to pull as much as possible with your forearm, this will automatically force you to use a high elbow position. It can be uncomfortable initially but once the brain get used to it, you will be a better and more efficient swimmer.
