The Pool Sessions #19

Check out the Guide to the Pool Sessions for help deciphering and using this session!

The aim for today's session is to change up and free up the way we swim freestyle by changing the rhythm, timing and stroke rate whilst maintaining an active kick. Build means to slowly accelerate throughout the length rather than jumping to a faster speed, try to iron out the flat spots in the stroke. Distance per stroke puts the focus on doing as few strokes as possible per length by getting the most out of every pull and maintaining streamline positions and glides. Maintain stroke count means count the strokes on the first length and try to match that number for each subsequent length.

Warm Up

400 Choice

4x50 Descend

200 Pull breathing every 5 strokes

---

Main Set

3x 50 FS kick w/BR arms + 50 build

2x50 FS single arm

2x100 as 50 build 50 distance per stroke

4x50 Catch up

2x200 Negative split (2nd 100 faster than the 1st)

4x100 25 FS kick w/BR arms 25 FS

400 FS maintain stroke count

---

Cool Down

200 EZ

---

If you would like to support this site and it's content then please consider donating, any help is much appreciated!