Junior Swim Session
Race Prep.
5 minutes prep set - thinking about racing the swim
15 minutes exercise to increase mobility and raise HR
Mobility - Plank - Superman - Swim Row from plank
Squats - Jumping Jacks - High Knees - Arm Swings, Fast Feet
(essentially warming our bodies up - raising our HR)
Straight into the pool for race distance swim as a solid pace and strong finish - out the pool for a mock T1. Coaches time splits
* We have been working on paces over the last few weeks with the juniors to get them to think about their pacing. Setting off too hard and not warmed up will cause HR spikes - Too fast to get a good build etc.
A good rest
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Some drills to focus on form as 25 drill / 25 swim
Doggy Paddle
Single Arm or Unco (L)
Single Arm or Unco (R)
Double Catch (Entry)
Lanes 2-6 blocks of 100's
Pyramid swim - all easy efforts. ( jump in at the deep end)
Take about 20 - 30 seconds rest between
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Last 30 minutes
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Water Volleyball (Little ones in shallow end) - or other game
