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Sessions
Hypoxic Sessions:-
Hypoxic sessions
are designed to starve the tissues of oxygen by controlling the number of
breaths taken each length. A build up of CO2 in the tissues and blood
stream can leave you gasping for breath - this sessions helps your body
learn to buffer high CO2 level.
session plan
H-1 here
L6
Sessions:-
L6 is short, high
intensity swimming to generate high levels of lactate. The session is
designed to raise your ability to tolerate lactate generated by swimming at
a pace above your normal race speeds. The session will also include
continued drill sets and also openwater skills.
session plan
6-4 here
session plan
6-3 here
session
plan 6-2 here
session
plan 6-1 here
L5
Sessions:-
L5 is equivalent
to 400m time trial pace and can not be sustained for longer
intervals. The sessions are designed to boost your VO2 max (ability
to turn oxygen into energy) by working at intensities which specifically
target aerobic development. The intervals will be hard enough to work the
aerobic system and long enough to avoid focusing on the lactate system.
session plan 5-8 here
session plan 5-7 here
session plan 5-6 here
session plan 5-5 here
session plan 5-4 here
session plan 5-3 here
session plan 5-2 here
session plan 5-1 here
L4 Sessions:-
L4 is equivalent
to 1000m time trial pace. The sessions are designed to establish a
solid endurance base using long sets with full recoveries and maintaining
stroke and kick conditioning through the drill sets
session plan
4-6 here
session plan
4-5 here
session plan
4-4 here
session plan
4-3 here
session plan
4-2 here
session plan
4-1 here
Test
Sessions:-
1500m
Time Trial Session Here
400m
Time Trial Session Here
30minute Distance Trial
Session here
Drill
Descriptions
Bilateral
Breathe
- breathe on alternate sides every 3 strokes - this promotes body roll and
is a good skill for open water swimming.
Popeye
Breathing -
as you breath focus on only one goggle above the water line with minimal
head movement looking to side and ahead, never behind.
Kick
Hands in Front/Hands in Pockets - utilise good body balance position and attempt
without kick board, take note of any difference between the two drills.
3/4 Catch-Up
Stroke - swim at L2 pace, concentrating on maintaining both hands in the
front quadrant i.e. in front of your shoulder line, within each stroke
cycle.
Single
Arm Drill -
lead with lower arm, concentrate on high elbow, hand entry and catch - if a
struggle at first use a swim float or pull buoy to support leading arm (use
of fins optional).
Fists
- normal
front crawl with clenched fists, maintain a high elbow within water and
promote this with high elbow recovery - gives understanding of pull forces
on arm.
Front Scull - Lay
in front balance position and use pull buoy or light kick with fins,
breathe to front, with both arms fully extended, elbows above hands, move
hands from in to out as if over a ball, feel water pressure against palms -
you will move forward.
Rear Scull - Lay
in front balance position and use pull buoy or light kick with fins,
breathe to front, keeping both elbows tucked into sides, pushing back from
90 degrees to fully extended, feel power generated in final part of stroke.
Doggy Paddle
- Normal light kick, swim with head up, swim in doggy paddle style to
practice the catch of the stroke, arm recovery with palm facing up underwater.
Kick on side -
lead with lower arm, flutter kick on side, roll onto back to breath - if a
struggle at first use a swim float or pull buoy to support leading arm.
Front
Balance -
with arms by your side (hands in pockets), lie face down in the water,
lower your head into the water until you feel your hips at the surface,
flutter kick over 25m breathing to the front.
Pace Build - build
from L3 to L6 (session pace) to gain a feel for the change in pace and
session speed
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