T1/T2 Date
SESSION TIME SESSION LENGTH 60 mins
TRAINING PHASE
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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.
TOTDIS
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SETS/REPS |
STROKE |
ACTIVITY/COMMENTS
SPECIAL INSTRUCTIONS |
OFF-TIMES/
REST/TRGT |
TOT |
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200
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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.
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Micro rest. To have a sip of water.
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200
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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.
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Micro rest. To have a sip of water. Check Heart Rate.
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100
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100m
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FC |
Arms Only Keep it smooth, bilateral breathing.
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NO REST
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50 |
1x50m
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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.
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NO REST |
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50
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1x50m |
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BC Kick Streamlined with the float stretched above your head.
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NO REST
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FINS |
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If your pool permits their use you should have some short fins. Also paddles. Anything to vary the work load.
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| 1800 | Repeat this 600m x 4 | 1:00 REST | |||
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200
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2x100m |
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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 .. |
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Stretch exercises. You need to develop and maintain good flexibility.
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Coaching and Teaching Swimming 