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Training Plan: Technique
| Phase (Technique) | Time | Description | Flywheel Resistance |
Intensity |
|---|---|---|---|---|
| Warm Up | 02:00 |
Freestyle
Important note: Ensure EVF (Early Vertical Forearm) High-elbow Catch is used,
to replicate in-water technique - to reduce shoulder pain and maximizes propulsion.
|
Level 1 | Easy |
| Rest | 00:30 | Recovery | - | - |
| Alternating Drills | 01:00 | Alternating 5 strokes left arm, 5 strokes right arm | Level 1 | Moderate |
| Rest | 00:30 | Preparation for power work | - | - |
| Power Pull | 01:00 | Double arm pull | Level 2 | Moderate |
| Rest | 00:30 | Recovery | - | - |
| Technique Flow | 01:00 | Freestyle focus | Level 2 | Easy |
| Rest | 01:00 | Full recovery before Main Set | - | - |
| Main Set x 2 | 01:00 | 5 strokes left arm, 5 strokes right arm, remainder Freestyle | Level 2 | Moderate |
| Rest | 00:10 | Micro-recovery | - | - |
| Interval 2 | 01:00 | 5 strokes left arm, 5 strokes right arm, remainder Freestyle | Level 2 | Moderate |
| Rest | 00:10 | Micro-recovery | - | - |
| Distance Focus | 04:00 | Freestyle | Level 2 | Moderate |
| Rest | 01:00 | Full recovery | - | - |
| Cool Down | 05:00 | Freestyle | Level 1 | Easy |
Ready to boost your performance?
Follow this endurance sequence for optimal swim bench results.
TRAIN STRONGER.
SWIM FASTER.
