KIT CHECKLIST
WETSUIT SWIMSUIT HAT GOGGLES DRINK NEOPRENE HAT/GLOVE/BOOTS FOR EXTRA WARMTH
WARM-UP
10-15mins steady swim – loosen up, build the effort and increase your heart rate.
4 x 10 strokes as: 10 strokes super slow, 10 strokes steady, 10 strokes @ PE* 7.5-10, 10 strokes as fast as possible
MAIN SESSION
20 strokes head up swimming, 20 strokes normal swimming, 15 strokes head up swimming, 15 strokes normal swimming, 10 head up, 10 normal, 5 head up, 5 normal. Repeat.
20 strokes easy swim, 20 strokes strong @ PE 6-10, 20 strokes easy swim, 20 strokes race effort @ PE 8-10, 20 strokes easy swim, 20 strokes full sprint. Repeat.
Repeat both steps.
COOL-DOWN
5-10mins slow, easy swimming – maybe even some backstroke, though you’ll need to check direction…
