| Breakwater Freestyle
2: Distance
Session 1: Initial Video and CSS Test Set
Introduction After warming up, capturing an initial video and
some drilling, we will perform a CSS Test Set to determine your critical swimming
speed (CSS). When training for distance, most of your quality sets should be performed
at CSS. For more information, have a look at About
Critical Swimming Speed. There is a description of how to use your CSS to
determine your endurance training categories here: About
Training Categories. Paul Newsome (from SwimSmooth in Western Australia) has
a nicer calculator and another explanation on this
page. | Class
Workout - 2850 yds | | Warm Up | 300 easy freestyle | | Initial
Video | 50 yards each swimmer | | Drill Set | 2x200
as drill 25, freestyle 25- 6-1-6 Drill
- 9-3-9 Drill
| | Build
Set | 3 X (150 moderate pace + 10s, 100 fast pace + 10s, 50 max pace
+ 10s) | | Sculling | 4 X 50 as scull #1 25, freestyle
25 | | CSS Time Trial | - 400 at best steady
pace for 400 + 2 min rest
- 4 X 50 very easy freestyle + 20s
- 200
at best steady pace for 200
| | Cool Down | 200
very easy |
Back to the Freestyle
2 program page. |
