Swim Sessions - A Guide

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Swim sessions! A Guide
Warm up
Generally about 1km. Combination of fins and no fins, stretching at interval.
The guts
Between 1 and 3km depending on endurance or sprint session. Working with endureace sets of 100 200 300 400 and 500mt with combo of bounce, stop and drop, free, kick etc medium heart rate for long distances not much recovery.
Working with sprints 12.5mt up to 100mt in sets. Maximum heart rate long rests. Combo of underwater, bounce, kick etc. Very explosive.
Cool down
500mt with streatching
Important tips
Find a training partner.
incorpirate as much puck work into the swim session as you can.
Use a heart rate monitor
never do breathold's on your own
push yourself to the best of your ability

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