THE SES­SION

220 Triathlon Magazine - - TRAINING -

WARM-UP

200m easy • 5 x sink-downs Breathe in, re­laxed ex­ha­la­tion as you sink to bot­tom • 4 x 75m As 25m breath­ing ev­ery 2 strokes left; 25m 2 strokes right; 25m ev­ery 3 strokes

MINI DRILL 1 – BODY PO­SI­TION

6 x 15m Push, glide, stream­line/10m swim • 4 x 50m 25m side kick with fins/25m swim • 4 x 50m 25m 6-1- 6 kick (6 leg kicks on one side; 1 full stroke; 6 leg kicks on other side)/25m swim • 4 x 50m 25m 6-3- 6 kick (as above but with 3 strokes, bi­lat­eral breath­ing, in be­tween)/25m swim

MINI DRILL 2 – EN­TRY AND CATCH

4 x 50m 25m scull/25m swim • 4 x 50m 25m high-el­bow doggy pad­dle/25m swim • 4 x 50m freestyle with hand pad­dles • 4 x 50m 6 strokes fists only/6 strokes swim

MINI DRILL 3 – RHYTHM/ PROPUL­SION

6 x 100m 6 strokes catch-up/6 strokes full-stroke swim/6 strokes build/6 strokes sprint 20secs rest af­ter each rep

COOL-DOWN

200m easy

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