All About The Power!

This session is designed to build power in your stroke. Lots of short reps but the focus is always on the ‘push’ phase of the stroke. Grab hold of that water and then really push it backwards!

4x100m warm up – start easy, build the pace and effort gradually.

As above, the focus on this set is to push water backwards, quickly! Get a good catch of the water, and then accelerate your stroke and push that water backwards! Feel the force!

4x25m distance per stroke (DPS) – as few strokes as you can manage on each length.
4x25m band – band around the ankles and big power on each arm stroke.
4x25m DPS
4x25m band
8x25m (25m power, 25m relaxed) – ‘normal stroke rate’ with big power.

Straight after this set, the following 4x100m set is your ‘normal stroke rate’, but focusing on extra propulsion and power during the underwater phase. Really put the power in during these 100s. Check your times. Mine were quicker than my normal threshold 100s.

4x100m power (relaxed cadence, minimal kicking) (30-40 seconds rest between each)

2x50m easy

We are repeating the set, but reducing it slightly. As you progress through the season, you will repeat the set above rather than reduce it.

2x25m DPS
2x25m band
2x25m DPS
2x25m band
4x25m (power / relaxed)
2x100m power!

2x50m easy

Again, this third set is reduced the first time you do it but will progress as you move through the season.

2x25m DPS
2x25m band
4x25m (power / relaxed)
1x100m power
2x50m easy

And there you go! It should be a challenging session. You should feel like you’ve worked. Most importantly though, you should feel like you have great power and oomph in your stroke.

Give it a try and let me know how you get on?

If you’d like further sessions or guidance on your training, get in touch. Also, if you’d like some support with your technique or your training sessions, again get in touch as this is something we can definitely help with!