Increasing your power 

Using paddles in your session is a great way to build swim specific power to your stroke. 
Warm up


6 x 75m @ 25FC swim, 25Bk swim, 25m kick (10 rest)

4 x 25m as half length skull half length swim

(Skulling front, mid, rear, doggy paddle) 

4 x 50m swim golf. ( Fastest possible time with lowest stroke count). 


Main set


4 x 50m medley (steady pace) 10 rest. 

3 x 100m FC swim with paddles (fast) 15 rest

4 x 50m pull (steady pace). 10 rest

3 x 100m FC swim with paddles (fast) 15 rest.

4 x 50m medley (steady pace) 10 rest.

3 x 100m FC swim with paddles (fast) 15 rest.


Swim down


2 x 200m @ 75FC swim, 125 swim any other stroke. 


Enjoy 👍😀💪

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