Workout Wednesday - Tech-Con Swim Session

This is an Intermediate to Advanced skill swim session. The ranges provided are to be done at your perceived level of capability. The default time has been created using an athlete with an average swim pace of approximately 1:40/100m. This can be adjusted depending on your skill and experience, if your average swim pace is closer to 2:00, just increase the total time be 0:20. Likewise, if you swim at a 1:30/100m pace, decrease the times written by 0:10.

The focus on today's workout is to start with technical skill training and build into an effort of 100m repeats with a steady pace just below your Race Pace with short breaks after every 100m.

Warm-Up (400m-800m)

1. 200m-400m Easy Freestyle

   - Focus on long strokes and a relaxed breathing pattern.

2. 1-2 x 100m Kick (with a kickboard)

   - Alternate 25m freestyle kick, 25m backstroke kick.

3. 1-2 x 100m Drill

   - 50m Catch-Up Drill: Touch hands in front before each stroke.

   - 50m Fingertip Drag: Drag fingertips along the surface of the water during the recovery phase.

Main Set (1600m-2000m)

1. 4-6 x 100m Freestyle on 1:50 (or adjust interval to your level)

   - Focus on maintaining a consistent pace and efficient technique.

2. 4 x 50m Drill on 1:10

   - Alternate 50m Fist Drill: Swim with fists closed to emphasize the forearm pull.

   - 50m One-Arm Drill: Swim with one arm at a time, the other arm by your side.

3. 4-6 x 100m Freestyle with Paddles on 2:00

   - Focus on powerful strokes and proper hand entry.

4. 4 x 50m Kick on 1:15

   - 25m Flutter Kick (with a kickboard)

   - 25m Whip Kick (with a kickboard)

Aerobic Conditioning (500m-700m)

1. 5-7 x 100m Freestyle on 1:50

   - Swim at a moderate, sustainable pace. Focus on maintaining good form throughout.

Cool Down (200m-400m)

1. 100m-200m Easy Backstroke

   - Relax and stretch out your muscles.

2. 100m-200m Easy Freestyle

   - Gentle, relaxed strokes to cool down.

Total: 2500m-3700m