Phase 4 Mondays @7pm Killashee (8 weeks)

Service Description

This is an 8 session term for 1 hour on a Monday evening at 7pm in Killashee Pool, Naas. Membership of the Killashee is not required. Phase 4 - Open water skill enhancement phase Main emphasis: Enhancing open water skills and technique. Secondary emphasis: Strengthening targeted muscle endurance and power. Adapting to open water conditions Dates as follows: March 10th, 24th, 31st April 7th, 14th, 28th May 12th, 19th NO Squad : 17th March, 21st April or 5th May If you want to enhance your speed in the pool and the open water over distances greater than 400m, then this is the place to start. It's a challenging session and relies upon you knowing your current CSS (Critical Swim Speed) pace. If you don't, don't worry, we can show you how! Intervals will range from 50m to 500m and will all centre around CSS pace. There will be a few drills and a few little pick-up sprints as well, but the majority of the session is focused on you maintaining your speed as your stroke inevitably starts to breakdown. The best swimmers in the world are those who let this happen least. Join them by getting good at these sessions! You can expect feedback during this session on how well you are holding pace and motivation to keep pushing on when things are getting tough. You will need all your swim equipment for this session (fins, pull buoys, central snorkel, bands, paddles and a Tempo Trainer as well if you have). For a fuller analysis of your swimming and some individual stroke correction, please book a 1-2-1 Video Analysis and Stroke Correction Session. MINIMUM REQUIREMENT: swim 100m (4 lengths) of the pool front crawl continuous, with your head in the water.