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Swimming: Technique

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Swim 6 x 25mts FC as half length closed hands
and half length full stroke: Swim 3 x 50 BR as
Two-Kicks & One-Pull: Swim 2 x 75mts BC as
Double Arm Backstroke with 20sec rest after
every distance. (see Technical Section for more
information). Easy / Moderate Effort.

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Strength

Swim 300mts alternating each 50mts Swim,
Kick, Pull (SKP) with 10sec rest after each two
length swim if needed and 2min rest at the
finish. Easy Effort.

Strength

Swim 16 x 25mts FC (or a stroke of your
choice) using hand paddles with 30sec rest
after every length.
Strong Effort.

Strength

Technique

Swim 300mts with a mix of FC & Single Arm
FLY or strokes of your choice (see Technical
Section for more information) with 2min rest
at the finish. Easy Effort.

Technique

Swim 9 x 50mts with a mix of strokes and drills
of your choice (see Drills folder for more information) with 20 sec rest after every 50mts.
Strong Effort

Technique

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MORE Technique DRILLS

Technique

Swim 12 x 25mts with 20 sec rest after each length using two different strokes of your choice. Change stroke every 3rd length. Easy Effort.

Technique

Swim 7 x 50meters FC Catch-Up Drill with 30sec rest or different stroke drills of your choice. (see Technical Section for more information). Moderate Effort.

Technique

Swim 300mts with a mix of FC & BC or strokes of your choice with 2min rest at the finish. Easy Effort.

Technique

Swim 3 x 50mts FC Finger Touch Drill: 3 x 50mts BR Long Glide: 3 x 50mts Double Arm BC with 20sec rest after every 50mts. Moderate Effort.

Technique

Kick 4 x 25mts FC with a large float: Pull 2 x 25mts FC with a pull buoy: Swim 4 x 25mts FC with 10sec rest after every 25mts. Recovery Effort.

Technique

Swim 300mts with a mix of FC & BR or strokes of your choice with 2min rest at the finish. Easy Effort.

Technique

Swim 6 x 25mts FC as half length closed hands and half length full stroke: Swim 3 x 50 BR as Two-Kicks & One-Pull: Swim 2 x 75mts BC as Double Arm Backstroke with 20sec rest after every distance. (see Technical Section for more information). Easy / Moderate Effort.

Technique

Kick 250mts with a mix of two different strokes. Easy / Recovery Effort.

Technique

Swim 300mts with a mix of FC & Single Arm FLY or strokes of your choice (see Technical Section for more information) with 2min rest at the finish. Easy Effort.

Technique

Swim 9 x 50mts with a mix of strokes and drills of your choice (see Drills folder for more information) with 20 sec rest after every 50mts. Strong Effort

Technique

Swim 10 x 25mts alternating lengths FC & BC with 20sec rest after every length. Easy / Recovery Effort.

Technique

Swim 400mts Reverse Medley i.e. 100mts FC,BR,BC,FLY with 20sec rest after every 100mts. When swimming FLY use a stroke drill. Easy / Moderate Effort.

Technique

Drill 18 x 50mts @ 90sec turnaround using two different drills on three different strokes of your choice. Pulse 130 - 150 bpm (take extra rest if needed). Moderate Effort.

Technique