A Session To Get Your Rhythm Back After A Bit Of A Funk

Upcoming Swim Smooth Clinics / Camps: Twickenham Video Analysis Full information here Lancaster SS Squad Full information here Lancaster UK, Video Analysis Consultations Full information here Richmond/Wimbledon Workshops Full information here Prague Junior Swim Club Full information here West Lothian Video Analysis Full information here Acton Video Analysis Full information here Richmond SS Squad Full information here and here Swim/Tri Camps Alicante All year round Full information: here Salisbury 1to1 Analysis Full information here Salisbury SS Squad Full information here For more info on SS Certified Coaches see here

Here's a neat swim session to work on the rhythm of your stroke. It's a lot of fun to try, in fact many of the Swim Smooth squad in Perth said it was probably the best squad session they've ever swum - wow!

##any other intro thoughts on it paul?#
##i'm assuming the warmup is all fins or are we taking them off for the breathing 100s?##

The Un-Funking Session

You will need a Finis Tempo Trainer Pro for this session and also know how to perform the Scull #1, Doggy Paddle and Javelin Drills.

Warmup All Wearing Fins:

100m Javelin Drill
100m Breathing every 3 strokes
100m Javelin Drill
100m Breathing left every 4 strokes
100m Javelin Drill
100m Breathing every 6 strokes (right on way up the pool, left on way back down)
100m Javelin Drill
100m Breathing every 7 strokes
100m Javelin Drill
100m Breathing every 6 strokes (right on way up the pool, left on way back down)
100m Javelin Drill
100m Breathing right every 4 strokes
100m Javelin Drill
100m Breathing every 3 strokes
100m Javelin Drill

Then with Tempo Trainer Pro in Mode 3:

2x 50m at 55 SPM 2x 50m at 65 SPM 2x 50m at 75 SPM 2x 50m at 85 SPM 2x 50m at 75 SPM 2x 50m at 65 SPM 2x 50m at 55 SPM

Swim each 50m as: 12½m Scull #1 + 12½m Doggy Paddle + 25m Freestyle to stroke rate Take 5 seconds rest after every 50m.

Lastly:

Pick what stroke rate felt 'optimal' from the previous set. This doesn't have to be exactly 55 or 65 etc - it could be 58 or 63 etc.

Now swim:

200m at this self-selected stroke rate
2 or 4x 50m at 2 SPM below
2 or 4x 50m at 2 SPM above

What do you notice? What feels good?

---

#closing thoughts?#

Remember when it comes to rhythm don't over-think it - FEEL IT!

Swim Smooth!