Irene Cats
Intention: In today's session we're working on our back-end speed. The warm up will already get your heart rate to spike with a few builds to fast straight up. Build means that you start that distance easy and gradually build up to a fast pace within that distance. After the warm up we get into some sculling drills to improve our feel of the water. All this to get us ready for the main set which consists of 300's that start with 200 Freestyle @ 70%, which is a nice and comfortable pace. without a break after the 200 easy, you straight away go into 100 Freestyle @ 90%, which is a strong and fast pace. It's important to keep your heart rate down in the easy 200, to have all the energy left for a strong back end 100.
Warm up: 400 Freestyle Build / 300 Pull / 4 x 50 Kick Build
4 x 100 (50 Scull / 50 Freestyle Smooth) - 10sec rest
6 x 300 Freestyle (200 @ 70% / 100 @ 90%) - 20sec rest
Cool down: 200 Choice Swim
Warm up: 300 Freestyle Build / 200 Pull / 4 x 25 Kick Build
4 x 50 (25 Scull / 25 Freestyle Smooth) - 10sec rest
5 x 300 Freestyle (200 @ 70% / 100 @ 90%) - 20sec rest
Cool down: 100 Choice Swim
Warm up: 150 Freestyle Build / 100 Pull / 2 x 25 Kick Build
4 x 50 (25 Scull / 25 Freestyle Smooth) - 10sec rest
4 x 300 Freestyle (200 @ 70% / 100 @ 90%) - 20sec rest
Cool down: 100 Choice Swim