SHIFT Programming
SwimmingSo over the 4 weeks you will have 2 sessions available to do 1 technical and 1 working some capacity keeping the focus on stroke efficiency.
In the technical session the focus will be on build good shapes and patterns of movement in the water. These session can be done with or without fins.
In the other session you will take the technical focus and build the stroke over different distances but with a focus of hold a strong efficient stroke.
Features2 sessions per week
Must use App app to view and log training
Program Training
Warm up
A
8x50 + 20Ri ALT FR and CH (400m)
FR technique: Body position focus
B
4x25 + 20 Ri Streamline kick (focus on king from the hip) 8x25 + 20 Ri Side kick (make one line from middle finger to toes) 4x25 + 20Ri Side kick switch (smooth change led by the hips not the head) 8x25 + 20Ri Long Dog (head down with rotation from hip) (600m)
FR Swim set
C
Putting the body position work in to some low intensity swims Choose either A) or B) A) 12x25 FR swim + 20 Ri (300m) B) 6-8x50 FR swim + 20 Ri (300-400m)
Warm up
A
2x100 + 20Ri ALT FR and CH 4x50 + 20 Ri as 25 Side kick 25 FR swim (focus on rotating from the hip) (400m)
Aerobic Set
B
Introduction to short rest repeats. Make sure to count your strokes and see if you can make every 25 look the same 10x25 FR swim on 45 secs Rest 1-2 mins 10x25 FR swim on 40 secs Rest 1-2 mins 10x25 FR swim on 35 secs (750m) Most pools have a pace clock that counts seconds. The turn around times are just a guide it might be that you adjust them to 60 secs/ 55 secs/ 50 secs
Swim Down
C
4x50 CH + 20 Ri (200m)
