Some swimmers don’t know how to continue after swimming very fast with very high pulse.
Your goal is to know how to swim fast but after a 50 or a 100 m to glide and enjoy your long distance swim.
| Number | The drill | Additional explanations |
|---|---|---|
| 1 | 400 Freestyle | Every 4th lap swim fast |
| 2 | 200 kicking with kicking board | Every 4th lap swim fast |
| 3 | 4X50 increasing pace | First one slow .....last one 90%(not all out) |
| 4 | 4X200 freestyle, first 50 fast. *in the end 50 back stroke slow | after the 50, you check your time, your goal is to swim exactly like the last 50m from the previous exercise. Between each 200 m rest 30 sec. |
| 5 | 4X200 freestyle, first 50 m swim fast and continue in your 75% aerobic pace in the end 50 breaststroke | Your goal is to swim 1 sec faster than the previous exercise ( in the first 50 m. |
| 6 | 4X50 freestyle send of time of 1:30, 95% | your goal is to swim 2 sec faster than the first 50 m from your previous exercise. |
| 7 | 200 freestyle with fins slowly breathing every 5 strokes |
