Swimming Advanced Sessions Swim Technique – Session includes swimming drills to develop a correct swim stroke. See Technique Workout notes. Swim Strength – Session is focused on strengthening and includes swimming drills and other methods to increase strength. Swim Endurance – A long slow distance swim at a lower level of intensity. Swim Speed – Session is focused on sets and reps performed at Max effort and long rest between sets and reps. Swim Time Trial – Useful session to monitor your progression.
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| Recovery and Technical Session No 1 | Endurance Session No 2 | ||||
| 1.5km + 10-15 min continuous swim (about 2km - 2.2km) | 2.5km | ||||
| Warm up | 4 x 100m | free style drills | Warm up | 400m | medley or free style |
| 4 x 50m | back stroke | 300m | drills | ||
| 4 x 50m | free or back kick (fins optional) | 8 x 50m | build up speed - 30sec rest | ||
| 4 x 25m | build up speed - 20sec rest | 200m | choice | ||
| 200m | choice | ||||
| Main set | 10-15 min | continuous swim. | Main set | 800m | continuous swim |
| 2 breaths on stronger side, 1 breath on weaker side | or | ||||
| Swim performing the Technical Workout | 2 x 400m | continuous swim | |||
| 3 minutes rest between 400m | |||||
| Cool down | 200m | medley or choice | Cool down | 200m | medley or choice |
| 200m | kick board (fins optional) | 200m | kick board (fins optional) | ||
| Endurance Session No 3 (Pre-race Routine) | Endurance Session No 4 | ||||
| 3.0km | 4.0km - 5.0km | ||||
| Warm up | 500m | easy swim – choice | Warm up | 500m | easy swim – choice |
| Main set | 8 x 100m | pull buoy at 3/4 pace in |
Main set | 5 x 200m | 20 sec rest intervals |
| or 20 sec rest intervals | (3km to 4km free style) | 2:00min rest | |||
| 100m | easy swim | 5- 10 x 200m | 20-30 sec rest intervals | ||
| 6 x 200m | Free style in |
2:00min rest | |||
| or 30 sec rest intervals | 5 x 200m | 15-20 sec rest intervals | |||
| Cool down | 2 x 100m | choice | Cool down | 2 x 100m | choice |
| 3 x 100m | kick board (fins optional) | 3 x 100m | kick board (fins optional) | ||
| Endurance and Technical Session No 5 | Strength Session No 6 | ||||
| 3.0km | 3.2km | ||||
| Warm up | 200m | free / back every 50m (fins optional) | Warm up | 400m | pull buoy |
| 200m | alternating 25 fly + 25 back | 300m | kick (fins optional) | ||
| 200m | side kicking alternating every 50m. (stay streamlined) | 3 x 4 x 25m | butterfly on 40sec cycle (fins optional) | ||
| 2 x 200m | easy free swim. Swim performing the Technical Workout | ||||
| Main set | 8 x 50m | free: do 1 quick @1:10 & 1 moderate @ 60sec | Main set | Swim continuously 1500m as below: | |
| 400M | easy continuous free style swim. | 3 x 100m | 30sec rest | ||
| Swim performing the Technical Workout | 3 x 100m | 25sec rest | |||
| 8 x 50m | free: do 1 quick @1:10 & 1 moderate @ 60sec | 3 x 100m | 20sec rest | ||
| 3 x 100m | 15sec rest | ||||
| 3 x 100m | 10sec rest | ||||
| Cool down | 200m | medley or choice | Cool down | 400m | medley or choice |
| 8 x 50m | pool-buoy swim. | 300m | kick board (fins optional) | ||
| Swim performing the Technical Workout | |||||
| 200m | kick board | ||||
| Strength and Technical Session No 7 | Strength Session No 8 | ||||
| 3.0km | 3.5km | ||||
| Warm up | 400m | pull buoy. Swim performing the Technical Workout | Warm up | 200m | free style drills |
| 2 x 200m | free style, 30s rest | 200m | kick (fins optional) | ||
| 400m | pull buoy. Swim performing the Technical Workout | 200m | medley | ||
| 200m | easy free style | ||||
| Main set | 4 x 100m | in |
Main set | Swim 1800m as below: | |
| 400M | choice | 12 x 150m | free style. | ||
| 8 x 50m | in |
rest 30 second between efforts | |||
| Cool down | 400m | pool-buoy swim. | Cool down | 2 x 200m | medley or choice |
| 200m | kick board (fins optional) | 1 x 150m | easy free style | ||
| 200m | kick board (fins optional) | ||||
| Time Trials Swim Session No 9 | Speed-Threshold Session No 10 | ||||
| 1.7km plus Time Trial | 3.0km | ||||
| Warm up | 4 x 100m | medley - easy swim | Warm up | 600m | easy swim - choice |
| 6 x 50m | build Up Speed - RI 20 sec | ||||
| 200m | easy free style swim. Swim performing the Technical Workout | ||||
| Main set | Time Trials: | Main set | Swim 3 sets as below: | ||
| 400m | or | 200m | Max effort |
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| 800m | or | 100m | Max effort |
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| 1000m | 2 x 50m | Max effort |
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| 200m | easy swim (fins optional) as recovery between sets | ||||
| Cool down | 2 x 100m | medley without free style | Cool down | 3 x 100m | choice |
| 400m | easy free style swim. Swim performing the Technical Workout | 3 x 100m | kick board (fins optional) | ||
| 2 x 100m | kick board (fins optional) | ||||
| Speed/Endurance Session No 11 | Speed/Endurance Session No 12 | ||||
| 3.0km | 3.0km | ||||
| Warm up | 5 x 200m | each 200m swim: 100m free + 100m pull buoy. Rest 20 sec between 200m | Warm up | 3x100m | medley or choice |
| 4 x 100m | each 100m free style, swim: | 300m | drills | ||
| 25m easy + 50m fast + 25m easy. | 8 x 50m | pull buoy | |||
| Rest 15sec between 100m | 100m | choice | |||
| Main set | Swim continuously 5 sets of 4 x 50m (1km) as below: | Main set | "400m Broken Test" Recording time: | ||
| 4 x 50m | Max effort in 60sec cycle or 20sec rest | 400m B.T. | Swim: 4 x 100m RI 10sec | ||
| 4 x 50m | Max effort in 55sec cycle or 15sec rest | 100m | choice | ||
| 4 x 50m | Max effort in 50sec cycle or 10sec rest | 8 x 50m | in |
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| 4 x 50m | Max effort in 55sec cycle or 15sec rest | 100m | choice | ||
| 4 x 50m | Max effort in 60sec cycle or 20sec rest | 400m B.T | Swim: 4 x 100m RI 10sec | ||
| Cool down | 3 x 100m | medley or choice | Cool down | 200m | medley or choice |
| 3 x 100m | kick board (fins optional) | 300m | kick board (fins optional) | ||
| Technical Workout | ||
| Push off from the end wall and start breathing after passing the flag rope | ||
| High elbow recovery during your above-water arm stroke |
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| Good entry catch-pull by reaching fully forward. | ||
| Push back with bended elbow (hand below chest). | ||
| Flick thumb on thigh to ensure full underwater stroke. | ||