We are happy to announce that commencing on Monday 22nd October (inline with our Perth squad training program's New Summer Program), each day we'll be uploading a copy of the Swim Smooth swim session for your free viewing. We hope that you will benefit in following our squad's program and welcome your feedback and input. The sessions will typically take you about 60 to 70 minutes to complete and will be suitable for those completing 2200m to 4000m in a given session. Set times will be given as a guide - typically our fast lane will do cycles of 45 seconds per 50m, down to our "less-fast" lane of 65 seconds per 50m. This detail will be included on each whiteboard photo.
We suggest you download our Short Hand Reference Sheet to help you read the sessions easily and effectively. You should also have a go completing this session to gain times to work out your CSS (threshold) pace from the 10 Step Performance Checklist.
