T1/T2 Endurancce swimming (aerobic)

T1/T2                                                                                                                          Date

SESSION TIME SESSION LENGTH 60 mins

TRAINING PHASE

 

SCHEDULE OBJECTIVE

Endurance Swim. Building Aerobic capacity.

 

 

 

 

 

If you can warm up by the side of the pool or the changing rooms doing 5 mins of skipping it helps to prepare the body for exercise. You can then crack on with the swim.

 

 

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
 

200

 

 

200m

 

FC

 

Swim out fast first 25m, swim in fast last 25m

Keep the stroke smooth, plenty of lateral rotation, lowest stroke count possible. See http://www.swimfit.com/

 

Follow advice on stroke. Sign up for Swim Fit. It may make me redundant.

 

 

Micro rest. To have a sip of water.

 

 

 

 

 

200

 

 

200m

 

BC

 

Swim out fast first 25m, swim in fast last 25m

Or FC kick with a kickboard. Leg work is always good. You should have a second stroke … BC complements Front Crawl.

 

 

Micro rest. To have a sip of water.

Check Heart Rate.

 

 

 

 

 

100

 

 

 

100m

 

 

FC

 

Arms Only

Keep it smooth, bilateral breathing.

 

 

NO REST

 

 

 

 

 

50

 

1x50m

 

 

 

 

 

FC Kick – extend arms, trickle exhale, explosive breathing in … i.e. keep the head down. You should become fit enough to do away with the flaot i.e,. your speed with the kick will keep you buoyant, and your confidence to hold the streamlined position.

 

 

NO REST

 

 

 

50

 

 

1x50m  

 

 

 

BC Kick

Streamlined with the float stretched above your head.

 

 

NO REST

 

 

 

 

 

 

 

 

 

FINS  

 

 

 

If your pool permits their use you should have some short fins. Also paddles. Anything to vary the work load.

 

 

 

 

 

 

 

1800     Repeat this 600m x 4 1:00 REST  
 

200

 

 

 

2x100m

 

 

 

 

Bilateral breathing every 3rd – ought to be doing this anyway. Practice it until you can! Stretch it as an exercise to breathing every 5th, 7th or more ..

 

 

 

 

 

 

 

 

Stretch exercises. You need to develop and maintain good flexibility.

 

 

 

Total Distance

2000m

Evaluation of Session

Total Time

45 mins – 60 mins

 

 

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