THE SES­SION

220 Triathlon Magazine - - Training -

For the whole ses­sion fo­cus on ro­ta­tion from 45° on one side to 45° on the other. And for an ex­tended ver­sion of this ses­sion, head to

220tri.com

WARM-UP

200m easy

6 x 25m

As 6 strokes front crawl/6 strokes back­stroke •

4 x 25m

As 6 kicks on front/6 kicks on back •

200m easy

15secs rest af­ter each rep

MAIN SET

WHOLE BODY RO­TA­TION 1

6 x 25m tor­pedo (hands by side) kick on back • 6 x 25m tor­pedo kick on front

15secs rest af­ter each rep

WHOLE BODY RO­TA­TION 2

6 x 25m sin­gle-arm drill • 6 x 25m ‘Unco’ drill (check out YouTube) with fins breath­ing to non­stroking arm

15secs rest af­ter each rep

WHOLE BODY POWER (wear­ing hand pad­dles)

4 x 100m easy • 3 x 100m vig­or­ous • 2 x 100m race pace • 8 x 25m fast, re­sisted swims • 6 x 50m As 25m hard ‘tomb­stone’ leg kick/25m easy kick on back

30secs rest af­ter each rep

COOL-DOWN

200-400m easy

ADAPT FOR BEGIN­NERS

Wear fins for the kick­ing drills. Per­form half a length drill, half a length swim, fo­cus­ing on ro­ta­tion through your stroke.

ADAPT FOR IRON­MAN

Re­peat the ‘whole body power’ set af­ter a 100m easy re­cov­ery swim.

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