Swim Training
Be at poolside five minutes early. It is a fairly informal session with a few of us meeting up to train together. We can usually get two lanes to ourselves and can cater for different speeds.
Entry fee £4 to the sports centre (free for members), for which you can stay as long as you like, go to the gym before or even play tennis.
Location
Knox-Johnston Sports Centre
(Collegiate School)
Kings Road, Berkhamsted
For further details contact
Simon Hemington 07801 621 715
Session Notes.
Training will be front crawl orientated but we'll do some other strokes for variety, general conditioning and injury prevention. Training will be largely distance based although there will be some speed work for variety and race preparation
Paces
We use a 6 pace scale for training:
- Pace 1: Slowest pace possible. Used for drills
- Pace 2: Comfortable pace. If this were running you could have a conversation
- Pace 3: Harder but you could still exchange a few words
- Pace 4: The fastest pace you could maintain for a 400m swim or more
- Pace 5: The fastest pace that you could maintain for a 100m swim
- Pace 6: Fastest possible sprint speed
To set your pace target speeds we will do a regular 400m time trial so that we can monitor progress
Drills
Some of the 'box-standard' drills that we'll use are:
- Catch up - Leave leading hand ahead and wait for the pulling hand to 'catch up' with it (to encourage a reach and glide)
- Zips - imagine that you are doing up a zips that runs from thigh to arm pit (to encourage high elbow)
- Fists - keep hand closed in a fist (to encourage bent arm pull using forearm)
- Single arm - resting arm ahead or at the side, use just one arm for propulsion (to encourage efficient pull)
Equipment
Swimmers will sometimes need a kick board and a pullbuoy, these can usually be borrowed at the pool.