Swim training of the week 12

Technique and speed training.

The goal is to maintain a good technique and a low stroke per length count during the most of the training to finish with fast and good technique sets.

WARM UP: 

• 200m easy.
• 3 x 100m easy and long strokes.

MAIN SET:

• 4 x 50m   +   1 x 200m, focus in:
  • 50m good body rotation.
  • 50m control the arm extension.
  • 50m very soft kick.
  • 50m bilateral breathing.
• 2 x 100m swim with 2 or 3 strokes less than your normal stroke per length number.
• 200m maintain the same stroke per length number than in the previous set.

Fast sets:

• 4 x 50m build, each length faster than the previous one.
• 8 x 50m swim 25m easy / 25m fast.
• 3 x 50m swim with 2 or 3 strokes less than your normal stroke per length number.

COOL DOWN:

• 150m easy.

TOTAL: 2200m

You can find more swim trainings in our website, check this speed training of the week 9.

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