Swim Pyramid Session

Free
Swimming
N/A Weeks
Coach: Nick Taylor-Komar

The Okhane Coaching Team will be constantly updating the website with new training sessions, covering technical and fitness elements to a wide range of sports.

Many of these are free and more details of how you can use them are on the Training Plans & Advice page under the Okhane Coaching Team heading.

You can get in touch with any of the Okhane Coaching Team via the website and ask them for more information. Just click on the "Author" and drop them a line ....

PERFORMANCE BENEFITS

Pyramid sets build speed and fitness that’ll reward you richly. The building in effort whilst maintaining stroke rate will help you maintain form and efficiency, which will in turn help you keep pace over a longer time.

MENTAL BENEFITS

Come prepared with a positive mental attitude and some coping strategies in place for when the going gets tough. 

PHYSIOLOGICAL BENEFITS

They are always a tough session! You’ll be working hard during the main set, but this is exactly the workout you need to boost your anaerobic fitness. The fatigue will accumulate so you need to find a rhythm and hold it. Remember, record your times so that you can perform this set again and note improvements.

SESSION PLAN

DRILLS FOR TIMING & ROTATION 

8 Lengths broken up into 4 x 2 Lengths

BILATERAL BREATH EVERY OTHER LENGTH

EVERY 2 LENGTHS USE THE FOLLOWING MANTRAS:

1. BUBBLE BUBBLE BREATH

2. POCKET TO TRACK

3. CALM FULL STROKE

4. TWO PENCE PIECE

(See Our Training Plans & Advice Page For Details on Mantras)

DRILLS FOR TIMING & ROTATION

(If Your Pool Allows Toys, If Not Skip .... Or Find A Better Pool!)

Fins ON

2 x 1 Length Kick On Side - 1 Length Freestyle Back

2 x 1 Length 6/1/6 - 1 Length Freestyle Back

ONE Paddle and ONE Fin on Opposite Hand & Foot

2 x 2 Lengths Criss/Cross Drill

(See Our Training Plans & Advice Page For Details on Drills)

ACTIVATION SET

(If Your Pool Allows Toys, If Not, Use A Pullbuoy Only)

Paddles & Pullbuoy On

2 Lengths @ RPE 5 - 6

2 Lengths @ RPE 7 - 8

2 Lengths @ RPE 9

Repeat x 3

Focusing on Maximum Form Pace (MFP)

i.e. As Fast As Good Forms Allows For Each RPE

Paddles & Pullbuoy Off

MAIN SET

Increasing Effort & Swim Purpose

Stroke Rate Remains The Same

LENGTHS 1 + 2 @ RPE 4 - 5

LENGTHS 3 + 4 @ RPE 6 - 7

LENGTHS 5 + 6 @ RPE 8 - 10

LENGTHS 7 + 8 @ RPE 6 - 7

LENGTHS 9 + 10 @ RPE 4 - 5

30 Secs Rest ONLY After Each 250M

Repeat (Your Choice)

(See Our Training Plans & Advice Page For Details on RPE (Rate of Perceived Effort/Exertion)

The Okhane Coaching Team

#WeAreOkhane

#FitForLife

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