Teaching Point
Work the two lengths full stroke front crawl especially hard to replicate a race ‘start.’ Then relax into mid-race cruise effort.
Practising returning to ‘mid-race cruise’, after the excitement of a hard start, is a good skill to acquire.
1) Two Lengths Fast Front Crawl
- Rest only enough to add a pull buoy
- 20 lengths or 10 mins ‘pull’ (arms only) at 70 per cent
- Rest 30 secs
Continue straight into:
2) Two Lengths Fast Front Crawl
- Rest enough to add paddles and fins
- 16 lengths or eight mins swim at 75 per cent
- Rest 30 secs
Continue straight into:
3) Two Lengths Fast Front Crawl
- Rest only enough to add a pull buoy
- 20 lengths or 10 mins front crawl swim at 80 per cent
- Rest 30 secs
