Sharpening

With some of our swimmers racing over the next few weeks – including Ironman Wales on Sunday – our Monday Swim Squad sessions were designed to be  ‘sharpening sessions’.

The idea was to have swimmers leaving the pool …

✅ Feeling good

✅ Moving efficiently

✅ Having a nice feel for the water

To do this, we focused on …

✅ Distance per stroke

✅ Easy speed

✅ Long and strong

And the sessions were made up mainly of 25m and 100m efforts.

“It was a good session, thinking about my technique and moving faster than I have for a while.”

“Felt good tonight. The DPS 25s defo helped to get the feet for the water & technique to help with the rest of the session. Got my 100s back in the 1.30 somethings which was nice, it’s been a while ☺️ Thanks Bry”

“A lot stronger than expected today!”

“I think that was a 100m PB!”

The Session

Warm Up

1 x 200m smooth & relaxed

2 x 100m steady pace, thinking about streamline when pushing off the walls

4 x 50 building pace

Main Set

16 x 25m – alternating 25m distance per stroke (swimming the lengths in as few strokes as possible, focusing on power from each stroke), 25m ‘easy speed’ (long and strong, with a slightly quicker stroke rate).

4 x 100m – ‘easy speed’ (45s rest)

16 x 25m (15s rest) – 4 easy, 4 moderate, 4 strong, 4 easy

4 x 100m – ‘easy speed’ (45s rest)

Cool Down

Easy swimming to finish.