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Visualising it before it happens

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Focuses you

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Think that you will succeed

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Done before the start of a race or event

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Watch yourself doing it before you start your race
Motivates you
Keeps you focused
at start of the race or before you even get to the venue

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Visualise how well a race will go if it is a good start or good finish

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Different intensity

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Seeing yourself completing the rave and winning before doing it

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Physical training consisting of alternating periods of high and low intensity activity

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Swim lengths 50% -100%-50%

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Short burst of energy then a break
50% 75% 100% effort

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Visualise your goal/target to motivate yourself

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Swim at a steady pace with out stopping

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65% - 70% intensity

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50/60% 20minutes

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Don't start too quickly

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Iam the best I can do this

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70%

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Non stop average pace

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Run jog and walk

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20 mins

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Swimming at a slow pace for 1/3 of the pool then a medium pace for 1 more 1/3 of the pool the flat out for the last 1/3 of the pool

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Use key words

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Swimming continually for 20 mins at 70%

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Run for 20mins without stopping.

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Motivate yourself before and during a race or event

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Swimming for 20 minutes without stopping
3/4 times a week
Constant pace that suits
ur ability

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65% - 95%

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I encourage myself to get the lengths or laps I want by saying myself that I can do it and will do it

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Telling yourself positive thoughts so you don't doubt yourself

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Triangle each side 20 metres one side run one side jog one side walk

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Run jog walk

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20 mins

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3-4 times a week

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You can do it at the beginning or through out your session
It keeps you motivated to try and achieve the best you can

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Average pace not too fast not too slow

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Walk,jog run in a triangle for 20mins at 50-100% intensity

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Intensity 65-80%

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Running in intervals for 10 mins  while running walking and jogging at 70%

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70% intensity

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Duration- 20 minutes or more
Intensity- 60/80%
Frequency- 3/4 times a week
Change between run, jog and walk
More intense than continuous running

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Run for 20 mins without stopping

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20mins

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Frequency 3 times a week

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Three times a week

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Frequency- 3/4 times a week
Intensity- 60/80%
Duration - 20mins minimum

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Running without stopping for 20 mins at 65% to 80% work rate