This week we will be finishing the 8am session at 9am rather than 9:15am to allow the Juniors to fit in their swimming time trials and will be doing so again on 3rd October.  In return, they’ve offered to give us one of their slots over the next few weeks, so allowing us to have the full 3-hour slot from 7-10.  I will let you know the details when this is agreed.
The aim of the main set this week is to work on your speed endurance and VO2 max so will be doing some 100% effort 50s after some steady-paced 100m swims on a short recovery.  To get the most out of this set I’d like you all to focus on making the 50s a 100% effort, flat-out sprint and try and catch the person in front of you.  So, just as you would if racing a 25m sprint, I’m expecting to see your legs kicking like a powerful outboard motor to set the tempo for an increased arm speed but still holding a long a powerful arm stroke.
See you Saturday!
Rob
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