100 pull
100 kick
100 swim * 2
Drills as 25 drill / 25 swim with 50 swim between
Scull #3
Doggy Paddle
Tarzan
8 * 25m as hard efforts on 1 minute
4 * 50m as hard efforts on 90 seconds
(3 efforts on 2 minutes for lanes 1 - 3)
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3 - 4 reps of this
50m Easy (Z1)
50m Make it 2 second faster (Z2/3)
Repeat the step above until we miss the target.
Once the first swimmer has missed the target start again.
We should be trying to demonstrate each zone
Zone 1
This is where we are just ticking over - hardly any recovery needed
Zone 2
Something we can tap out for a long long time - limited recovery needed
Zone 3
Where we are racing longer distances - a bit of recovery needed
Zone 4
Shorter distance racing - long recovery needed
Zone 5
Sprinting - longer recovery needed
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100 easy -> 100 easy with really short recovery - both reps should be around the same - very short rest.
100 easy -> 100 race pace. Take a short recovery between - the race pace effort should be doable and within 1 second off their race pace (30 seconds rest)
100 easy -> 50m hard effort (1 minute recovery)
then back down
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Cool down
Bookings can be cancelled until 16:00 on 14/07/2023. Bookings cancelled within 6 hours of the session start will not be eligible for a refund.
Members Only Session
Led by Richard Bradshaw , Sarah Bradshaw , Helen Jackson , Luke Mills
Sunday 16 Jul 2023
16:00 - 17:30 (1 hour, 30 minutes)
From £3.75
Capacity: 21
11 places remaining
