As we prepare for time trials next week I’d like you to think about your stroke rate again and to try and find the right stroke rate for you.  We’ll be doing a main set consisting of sets of either 4 or 5 x 100s with a short recovery.  Use the opportunity to try and find a stroke rate that gives you the best speed for each 100 and that is sustainable throughout the set.  This should be your 400m time trial pace for next week.  Get used to what it feels like and also make sure you know your time.  To do this you will need to know your 100m time for each repetition so make it easy on yourselves and go at 5s intervals unless your lane is really crowded.

See you Saturday!