Teaching Point
A tougher version of the earlier session. A strong start is of use to help find clear water (if that is a race plan of yours) but more importantly, it is essential to get the ‘easy speed’ of the start under control, and find your mid-race pace ‘cruise’ sooner rather than later. Otherwise, fatigue will hit from too much over-excited fast swimming.
Intermediate
Two lengths front crawl, max effort, straight into 18 lengths pull and paddles, relaxed mid-race pace
Novice
- Two lengths front crawl, max effort, straight into 14 lengths front crawl and fins, relaxed mid-race pace
- Two lengths front crawl, max effort, straight into 10 lengths swim, relaxed mid-race pace
- Two lengths front crawl, max effort, straight into six lengths pull, relaxed mid-race pace
- Two lengths front crawl, max effort, straight into two lengths swim, relaxed mid-race pace
Novice: 600-1000m (25m pool)
Intermediate: 1500m (25m pool)
