Aim for a pull resistance below 65% at a much lower resistance to swimming in open water in a wetsuit, aim to complete the following
Warm up 4 minutes
4 x 30 seconds resistance at 10>15% faster stroke rate than 100m swim rate rest 30 seconds x 4 (4 mins)
Main set lasts 14 minutes
Rest for 1 minute being active (dry land shake out arms, garden swim pool aqua jog or easy breast stroke keep moving)
- 4 minutes at 100 m swim stroke rate
- 3 minutes at 100 m swim stroke rate
- 2 minutes at 100 m swim stroke rate
- 1 minute at 100 m swim stroke rate
Cool down 4 minutes
4 x 30 seconds resistance at 10>15% faster stroke rate than 100m swim rate rest 30 seconds x 4 (4 mins)
Example: if you take 48 strokes in a minute (1.25 secs per stroke) aim for 52>55 strokes.
Breathing practice
Replicate your breathing pattern making sure you do not drop opposite elbow to your breathing side.
Blow out just before turning head to breathe in to mimic your head position when swimming front crawl.
For main part set watch to go off every 1 minute.
Injury prevention
Make sure if breathing to your right hand side you do not allow left elbow to drop.
Keep hands close to face chest and then groin before bending wrists and pushing back whilst avoiding a straight arm pull back.
