Discover your life aquatic

Tri FIt - intro session and benchmark

Warm up 700m

2 x
50m freestyle
50m kick on back
* Just to observe basics and how people do them

6 x 25m freestyle: 25m head up / 25m eyes up / 25m nose down / 25m float your head
Discuss / get feedback on head position options
* Experiential contrast of head up and down. Develop body awareness and start discussion.

Drill demo and introduction: freestyle glide position (right and left)
4 x 25m glide, alternating sides
4 x 25m glide 10m then swim 15m

Drill demo and introduction: finger/knuckle drag
4 x 25m knuckle drag
1 x 100m 6 strokes knuckle drag / 6 strokes regular
* Immediate feedback tool for many future drills

MAIN 700m

Stroke rate awareness (benchmark)

8 x 25m counting strokes per 25m
4 x 25m achieve that average SC
4 x 25m achieve that SC with less effort (finger drag)
* Evaluate: current stroke count / 25m, effort, glide feeling.

Cruise pace swim (benchmark)

Choose one of the following:
5 x 50m with ten seconds rest
4 x 75m with ten seconds rest
3 x 100m with ten seconds rest

Cool Down

4 x 25m finger drag. Focus: let head float in the water.
4 x 25m finger drag. Focus: quiet swimming. Reduce splashing and turbulence.
4 x 25m glide 10m / swim 15m. Focus: achieve balance throughout stroke cycle moving from streamline to streamline.