We were caught unprepared with no clear lead and no plan. Ash came up with this on the spot. There was just enough time for us to get through it (90min). Everyone was happily tired by the end, but it was not exhausting.
Warmup: 200m under/over swim
Swim 25m under water, come up, swim back on the surface, repeat 4 times. The swim back is the recovery.
Turn practice
Intermediate: 10 x 25m, start from the middle of the lane
Advanced: 5 x 60m, turn at both ends
Focus on the quality of the turn at both deep and shallow ends.
Long swim
Intermediate: set some target distance that feels long to you, swim with safety
Advanced: aim for 80% of a recent PB, definitely with safety.
Delayed starts
Intermediate: 10 x 25m lengths, delay at the start, begin with 10s, increment by 10-20s.
Advanced: 10 x 50m lengths, delay at the start, begin with 10s, increment by 15-30s.
Session highlights
At least one PB was set at the long swim (from 50m to 100m).
Someone did a 2min delayed start followed by a 50m swim without too much suffering (almost 3min total dive time).
Competitive swimmers have the best turning technique.