I will be around for part of the first session this week and away next week.

It is the Great East Swim this week for many of you so it may well be a bit quieter in the pool.  I will coach the first half of the 7am session before I have to leave and we will be continuing the theme of last week with some more work on stroke rate with some fist drills before going into a ratchet main set.  The fist drill this week is a mix of tight fists and half fists.  Tightly clenched fists are good to help you focus on really good vertical forearms and will naturally increase your stroke rate.  For half fists only loosely clench your fists to get a bit more surface area for your pull and a bit more power.

Next week the session will be the Will Clarke set consisting of a mix and fast and steady-paced 50s.  To get the most from this set really focus on the fast 50s, even when the turnaround times are tight at the start of the set.  The sessions will be in the box at the pool so whoever is there first please get them out and distribute to the different lanes.

See you Saturday (briefly)!

Rob

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