By Nate, 24 April 2023
Intermediate Lane
Stretching:
incorporate some dynamic stretches for the arms, legs, and torso to improve flexibility and range of motion
Warm-up:
• 4 x 25m surface swimming
Technique Drills:
• 6x 25m, focusing on proper technique and form for DNF.
• 6x 25m Arms only – Focus on arm recovery, reduce drag
• 6x 25m Legs only – Focus on keeping knees together and bring your feet together.
Try to extend your glide between strokes.
Rest for 30-60 seconds between each set, and use this time to analyse technique and make corrections if necessary
Emphasize a long and streamlined body position, proper arm and leg movements, and efficient underwater turns
Main Training - repeat 3 times
• 4x 25m, start with a comfortable pace, and gradually increase speed and intensity with each set
Focus on maintaining proper technique and form throughout the swim, and use visualization techniques to imagine yourself swimming effortlessly and efficiently
CO2 table:
• Sweet 16 – 16 x 25m as fast as you can
Cool-down:
• 4x 25m surface swim at a relaxed pace
Advanced Lane
Double the distance from 25m to 50m.