FC/BC Aerobic Capacity – 60-90 Mins Three Grade Split

Eastbourne College Squad Schedule            Week No………3        Date….17/9/07

POOL                SESSION TIME                SESSION LENGTH

College Pool (25m)        9.00pm                    1

TRAINING PHASE…………………..AEROBIC…(ENDURANCE)……………….

SCHEDULE OBJECTIVE

 

To improve aerobic capacity, with more intense work on BC and Fly.

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
A

400

4X100 F/C CATCHUPS
Each one at a slightly faster pace.

TK @01:15 / 01:20 / 01:25 so reducing from 01:30 when wearing fins might be more appropriate.

@2:00
@1:50
@1:40
@1:30

9

B
200
2X 50+50 FC to BC @2:15/30
STRETCH EXERCISES 5
A
1200
12X150

Cut to 6

FC 2+2+2
Legs Only, Catch Up, Full Stroke @03:00
@01:30 18
B
600
4×200 *Kick
*Arms only
* Catch UP
* Full stroke

@3:30/4:00

C
400
4×50 Kick on front
Kick on back
@01:30
A
600

4X150

IM/FREE

REMOVE FINS

BC – BS – FC

@1:30 12
B
400
8×50 FC/BC With 15 secs at each end @0:45
C
200
8×25 FC Bilateral breathing with 15 secs at each end

 

200

200

F/C or B/C

SWIMDOWN

7

Total Distance

3450m – 1800m

Total Time

52 mins

Evaluation of Session

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