The club divides firstly between Competitive and Fitness swimmers. These divisions split further, depending on the experience and training level of the swimmer, partly of course by age which ranges from 30-80 years old. Each of Competitive and Fitness can be split into A, B and C in which A can swim 2800-3000m in an hour, B 2200-2500m and C 1700m-1900m. Though I don’t coach them there are fitness swimmers that could be defined as D and E (E being as far as I got and probably managing 1000m an hour).
|W/U||1 x 100m FC Alt 50s Zip Up Drill||100||100||3||3|
|1 x 100m BC Atl 50s SloMo Drill||100||200||3||6|
|MAIN||4 x 100m FC Strong and firm, Reducing Stroke Count.||30” Rest||400||600||12||18|
|1 x 100m Easy||30” Rest||100||700||3||21|
|4 x 100m BC Strong and firm, Reducing Stroke Count.||30” Rest||400||1100||14||35|
|1 x 100m Easy||30” Rest||100||1200||3||38|
|4 x 100m BR Strong and firm, Reducing Stroke Count.||30” Rest||400||1600||12||54|
|S/D||1 x 200 CH Easy or 300m if time||200||1800m||5/8||55+|
This group, in one lande, Sswam 1800m to the very minute with a full 2 minutes additional rest before starting the 4 x 100m BR. Instead of adding the rest to the time they swam the hundreds could give them a target turn around. Pace of Main 10/20% up on Warm Up. Take Warm Up as 50% effort, then Main Easy 60% and ‘Strong and Firm’ 80%. 90% is pushing closer to ‘Pure Speed’.
At these gentler paces I ought to be picking up on technique and providing tips for improvement.