Training: Friday morning, October 24th – Recovery / Power Hour
Location: 25m pool
Goal: combining recovery and sprint efficiency
Total volume: approx. 4 km
Warm-up
6×100 mixed on technique and stroke
1×200 choice with extra somersault mid pool
4×50 (15m sprint / 35m easy)
Main Set 1 – Recovery & Technique
8×100 (25 tech / 25 scull / 50 swim)
12×50 increasing use of equipment (kickboard, pull buoy, paddles, zoomers, snorkel)
6×100 alternating strokes with focus on stroke control and symmetry
Main Set 2 – Power Hour
6 rounds:
(2 rounds as is, 2 rounds with fins/paddles, 2 rounds with resistance or assistance)
– 25m sprint off the blocks
– 25m drill choice
– 50m max effort (timed)
– 50m DPS (stroke counting / 1 cycle less on 2nd 25)
– 25m max push-off with strong underwater phase
– 50m choice easy recovery
Cool Down
200m choice kick – relaxed pace
Why this session?
This Power Hour fits perfectly with the law of specificity: we train exactly what we want to improve — strength, speed, and efficiency. By alternating sprint efforts with recovery and technical focus, swimmers stimulate the phosphagen system (explosive energy) and coordination, without accumulating excessive fatigue. A perfect end-of-week session that activates the body while preserving energy for adaptation.
Ontwikkelen in de zwemsport!
