The session aims for the development of swimmers’ anaerobic capacity along with the development of quality kicking. Both the anaerobic capacity set and the quality kicking are focused on swimmers’ No1 stroke as the session provided was planned during the race preparation phase.
Workout
1 x 400 m 200 free-200 form swim (hold streamline until feet past flags + 3 kicks u/w) + 30 secs
4 x 150 m as below + 20 secs
#1 75 fly as 25 kick-25 drill-25 swim/50 back as 25 drill-25 swim/25 strong No1 kick
#2 75 back as 25 kick-25 drill-25 swim/50 breast as 25 drill-25 swim/25 strong No1 kick
#3 75 breast as 25 kick-25 drill-25 swim/50 free as 25 drill-25 swim/25 strong No1 kick
#4 75 free as 25 kick-25 drill-25 swim/50 fly as 25 drill-25 swim/25 strong No1 kick
1 x 400 m 25 fly kick (15 u/w)-25 choice drill + fins + 30 secs
3 x 100 m free breathing 3-5/5-7/7-9 by 50 and descending 1→3 on 1:40
6 x 50 m No1 as odds 25 drill-25 swim; evens 25 swim DPS-25 swim build on 1:00
5 x 20 m 3 free-2 No1 max + parachute + fins (breaststrokers without fins in the last 2) on 1:30
4 x 25 m 2 free-2 No1 max from dive (walk back) on 2:00
8 x 50 m as odds free; evens No1 25 kick-25 drill + 15 secs
3 x 35 m as 1x free, 2x No1 max from dive (walk back) on 3:00
2 x 50 m No1 opening 50 of 100-m race from dive (walk back) on 4:00
8 x 50 m as odds free; evens No1 25 kick-25 drill + 15 secs
8 x 50 m No1 kick 3 25 max-25 easy/1 max (1-4 no fins on 1:30/5-8 with fins on 1:00)
8 x 100 m REC as odds 25 overkick free-75 choice swim; evens 25 fly kick on back-50 double arm on back-25 choice swim + fins + 20 secs
WORKOUT TOTAL: 4000
This workout was provided by Warrender Baths Club Performance Coach Kostas Kalitsis.
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