Structured training for great base phase

When starting out your season a decent base needs to put into place, so as to help avoid burnout during the more stressful parts of your training.

Here is a swim session that can be used, more will be added as each week goes on:

Warm up- 400m freestyle

Drill set- 4 x 50m single arm (1st 25m Single arm every 6 kicks, 2nd 25m normal freestyle) change arm every 2nd 50m. Remember to keep elbow high and placing arm straight out in front of shoulder.

Kick set- 4 x 50m freestyle kick (1st 25m all out, 2nd 25m nice and easy). Making sure ankle comes out of the water about inch and a half. remember to kick from hips not knees.

Main set- 8 x 100m freestyle with a 15 sec rest. Making sure to keep even pace for all of set.

Warm down- 200m freestyle, gradually easying down the pace.