Technical set including peer coaching followed by a race-pace set suitable for sprinters and anyone working on their 50m performances.
Warm up:
5 mins @ comfortable pace: familiarise with pool, focus on 1-2 technical aspects (carried on from previous sessions).
Technical set – Free:
8 x 25m Free: Descend every 2 x 25m to fast pace – focus on technical features for session, feedback provided by coaches.
8 – 12 x 25m each swimmer Free: 1-2 swimmers complete 2 x 25m and are giving feedback from their peers – who can observe underwater, on the deck or in the pool with head above the water. Aim for 1 positive and 1 learning point.
Race pace set:
12 – 15 x 25m Free: 10 strokes, focusing on technical points, at as close to race pace (50m) as possible. Remaining distance swum on back easy or front easy. (10-12 second interval).
Warm down:
10 – 20 mins continuous swimming in any form @ comfortable pace.
Additional Comments:
Fins during first technical if felt necessary – should be used if mix .
This free workout was provided by Coach Stuart Dustan.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
