Off season training: pool sessions

If you have a deep pool available complete the following aqua jog/swimming combined session

• Swim 100m slow and easy as a warm up
• Aqua jog for 1 min hard i.e. as if running hard on dry land
• Rest for 30 secs
• Complete 5 times
• Aqua-jog for 30 secs as if sprinting on dry land
• Rest for 30 secs
• Complete 10 times
• Swim 1 length as hard as possible, rest 30 secs, swim hard back x 6

If you do not have a deep pool i.e. not deep enough to aqua jog then complete the following swim session

• Swim 100m slow and easy as a warm up
• Swim 1 length as hard as possible, get out of pool and walk back to start as recovery x 10
• Swim 50m continuously, rest 30 secs x 4
• Swim for 1 min, rest for 30 sec, x 5
  

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