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.
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.
Tags: base, drills, swim session, swimming
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