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Séance du 24/07/2014 (carnet de blik)

Commentaires : Technique

Lieu : Piscine Aiga Bluia Eau Bleue à Saint Junien

Distance totale : 3300 mètres

Echauffement

Warm-up - Session 1  - Something Classically simple - 1000 m

Aim :  A simple set to get you started in a good note

400 m Easy f/s focus on smooth exhalation and bilatera breathing + 30 sec

300 m Pull Buoy - focus on good roll + 20 sec

200 m Fins f/s steady + 15 sec

100 m Easy f/s - Nice and Smooth

Corps de séance

Build Set - Session 5 Something Rythmical - 400m

Aim: To gradually elevate your speed and rythm in readiness for main set


4 x 100 m + 15 sec each very slow to very fast  - feel really fluid in your stroke.


Technique Set - Session 6 - Something Smooth - 1500 m

Aim: A great set where time will fly with a simple focus on your stroke
 

Tech. Set: 3 x 500 m + 30sec

3 x 25 m Drill + 25 m f/s

50 m Drill + 50 m f/s

75 m Drill + 75 m f/s

100m Drill + 100 m f/s
 

Set 1) Fins - Drill = Shoulder tap

Set 2) Pull - Drill = Scull1

Set 3) Fins - Drill = Broken Arrow up and 6-3-6 down

 

 

Récupération

Cool down - Session 6 - Something Smooth - 400 m

Aim: To finish off the session smoothly ! Try to visualise Jono Van Hazel’s stroke

100 m easy f/s

100 m Pull Buoy

100 m fins f/s

100 m easy f/s