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Missed out on the Sussex relays this weekend but I have had some super good swim sets recently so I thought I would share them. Tip: wear a swim hat it saves your hair. I never used to wear them as I hate them but with the volume of swimming I do at the moment I have to! Before every set I do a warm of freestyle and after every set I cool down with breaststroke and arm pulling. 1. Starting with a tough one...
400, rest, 300, rest, 200, rest, 100, rest, 200, rest, 300, rest, 400 Each rest should be between 15-30seconds 2. Starting with 100m instead 100m, 15sec rest, 200m, 15sec rest, 300m, 20sec rest, 400m, 30sec rest, 300m, 20sec rest, 200m, 15sec rest, 100m. 3. 10 reps of 100m Increasing your speed with each length within the rep if that makes sense. Eg. make the first length of the 100 the slowest and increase your speed until the last length is the fastest. 4. 400 variations 400m, 2x200m, 4x100m 5. Alternating distances Eg. 200,100,200,100 6. Technique, drills, tempo 400m Drills: fists (instead of your hands like paddles, make them fists), catch-up (where you don't move your other arm in front of you until your other arm has done a stroke - sorry if it doesn't make sense, I don't know how to describe it haha), kicking using a kick board. This website explains drills with videos so I hope it supplements my poor describing skills; https://www.yourswimlog.com/freestyle-drills/ 7. Increasing speed A session I did this weekend was a pyramid with both distance and speed. 100,200,300,200,100 where the 100s were at full effort.
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