NOTES
OK, so the most important thing to take note of here is that you just get to the pool, and get some relaxed, steady swimming banked. Don;t worry about technical intervals, fast pace, or swimming to the clock. Today is just about clocking some swim volume. Lets hold the technical stuff until next week after the test!! Then we fine tune the different aspects of your stroke!

AIM
Your Critical Swim Speed ("CSS") is a measure of your current fitness level and is something I use throughout the my coaching system to set your swimming training intensities accurately.

Time the total 400, and the first 100m split. This is really important!!
Take a rest, then again for the 200.

However, be warned, a poorly paced 400 Time Trial - even though it wants to be a max effort - will result in an erroneous CSS result. Pacing is important even over this distance!

EQUIPMENT TO USE
Pull Buoy

NOTES This week we are keeping the reps long, the pace controlled and the focus on your body position.

AIM Time to really hone that speed! Where CSS is specifically at your target 1500m race pace, this session gets you working at a pace just above, at, and just below your CSS. ************************************************************ WU 400m f/s, where: 50m BP 3 50m BP 4 50m BP 2 50m BP 5 Repeat x 2 ************************************************************ BUILD KICK SET 4 x 50m (with kick board) with 1 min rest in between. Focus on powerful kicking from the hip ************************************************************ MAIN 15 x 100m where: 1-5 @ CSS + 2 5-10 @ CSS 10-15 @ CSS -2 20 secs rest inbetween each rep, 1 min rest off each block of 5. ************************************************************ CD 200m recovery stroke

NOTES The focus this week is on getting a good feel for the water, using some of the catch and pull drills.

AIM
Working at CSS pace for 200m.
************************************************************
WU
50 breathe on 1 on lft
50 breathe on 1 on rt
100 breathe on 3
50 breathe on 4 on lft
50 breathe on 4 on rt
25 breathe on 1 into 25 breathe on 5 x 2
100m using Kick Board
100m Pull Buoy
************************************************************
MAIN
6 x 200 @ CSS
30 secs rest in between
************************************************************
CD
200m easy f/s
************************************************************

NOTES The focus this week is on alternating faster 200's at your known CSS with some controlled efforts with pul buoy and paddles. Focus on your body position, with long strokes, using the paddles through their full range of motion.