Adding other strokes to your training will enhance your strength, fitness and swimming ability, says Fiona Ford

Warm up

200m FC, 200m medley kick (fins optional), 200m FC

Build set

Fins optional

4x50m as 25m FLY (or BRS) or kick into 25m FLY or BRS +10 sec rest after each 50m

4x50m as 25m BS into 25m FC or kick +10 sec rest after each 50m.

Main set

4x100m swum in reverse medley order 25m FC, 25m BRS, 25m BS, 25m FLY +30 sec after each.

8x50m FC practising streamlining off touch turns with FLY kick or tumble turns +15 sec rest after each.

4x100m IM (fins optional) +30 sec rest after each.

8x50m FC practising streamlining off touch turns with FLY kick or tumble turns +15 sec rest after each.

Cool down

200m FC with fins, easy swimming

Total

2800m

For further details on this training set, please see our December 2017 issue.

POOL BASED SKILLS

More info on our squad training at Richmond, SW London can be found on the website www.triathloneurope.com where we are developing pool based skills all the way through to the New Year in our sessions.

Link to two-minute tutorial for mastering tumble turns in three steps: www.youtube.com/watch?v=U07o9vi0RoY

Swim Smooth Squad Training and Video Analysis Sessions

Triathlon Europe provides weekly Swim Smooth squad training in South West London. The squad enjoy training all year round in fabulous indoor and outdoor 33m pools. Fiona offers swim training plans, 1-2-1 video analysis sessions and stroke correction sessions on weekday mornings and weekend Swim Smooth workshops.

Find out more: triathloneurope.com