May 2, 2016 – Ellesmere College Titans

Aerobic Monday morning session with recap on free skills work. We have turning poles which are in the pool and we can move them to anywhere and it makes the swimmers work under waters.


12×100 as:
4x 75 free 3-1 / 25 Fly 2-1 build on 1.30
4x 75 free 5-1 / 25 back fast on 1.30
4x 75 free 7-1 / 25 breast (double pullouts) 1.30

8×50 kick (2 each stroke) no boards on 60

Sub Set (Repeat x2):
3×25 (Fly/Back/Breast as: Fly 12.5 fast + 12.5 DPS / Bk start 25 fast / Br build)
50 bk swim smooth

Main Set:
30×100 free swim on 1.25
> No breathing into turns; No breathing last 5m; Focus on free tech and uw control
> World Class swimmers = don’t breath out of the turn!

6×100 kick fins + snk on 1.45 (tight s-line position)

Workout Total: 5500

Additional Comments:
Turning poles in for the whole session at 7.5m

This workout was provided by Ellesmere College Titans Head Coach Alan Bircher.

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