1 Hour Aerobic 95%

 

Phase Activity TRT Dist: Dur: Total
W/U 2 x 200m FC

Maintain skills u/w and turn speed

4:00

4:30

5:00

400 8/10 8/10
MAIN 5 x 200m FC

Steady Pace 1, up the pace on 1st through to 5th to PB target for the 5th

ie.60/70/80/90/100% effort. Generous rest. Use it!

5:00

6:00

1000 25/30 33/40
1 x 100m BC

Emphasis on transition: Min 8 underwater fly kicks off the wall each time.

2:15

2:30

3:00

100 2:15/3 36/43
4 x 100m CH

Increase effort 60/7080/90% effort with each 100m.

2:00

2:30

3:00

400 8/12 44/56
1 x 100m BR

Emphasis on transition in three parts: 3” glide, 2” glide, and into the stroke.

2:30

3:00

100 2:30/3 49/59+
6 x 50m  as x3 FC x 3 CH 45

1:00

300 6/8 55/60+
S/D 200m CH 5:00 200 5 60/60+
Totals 2500m 1 hour

 

80% Aerobic. 10% Anaerobic

 

Warm-up FC 200m. Steady, long, smooth. 30 seconds rest 05:00
CH 200m . Fartlec. 10 Strokes easy, 5 strokes sprint pace. 30 seconds rest 10:00
Main Set 10 x 100m as: 02:00 / 02:30 / 03:00 30:00/ 40:00+
90% effort out. First 25m

80% middle 50m

100% effort in. Last 25m

4 x 100  IM Order

As CH 50 Kick or Drill/ 50 Swim

02:15/02:30

02:45/03:15

36:00 / 53:00
FLY. Single Arm Fly

BC. SloMo

BR. Extended Glide

FC. Zip Up

25m Fly Kick, BR arms to deep end 37:00 / 54:00
8 x 50 CH

From Deep End for start

0:45 // 01:00 //  01:15 45:00 / 60:00 +
Warm Down 200/100 FC Smooth 60:00

 

T1 Sunday 3rd May 2015

Our club top ‘training group’ – these are competitive standard swimmers who want to train but cannot commit to the more rigours demands of the squad training 8 hours or more per week. Swimming for fitness with occasional club competitions.

WARM UP
200 FC Drill/Smooth Reducing stroke count Sub-Total 200m <4 mins
MAIN SET Focus – long, streamlined transitions off
4 x 100 as 25 Fly 75 FC 2:00
3 x 100 as 25 Fly  75 BC 2:30
2 x 100 as 25 Fly 75 BR 2:15
1 x 100 as 25 FLY 75 CH
Sub-Total 1000m <24 mins
20 x 50 as off
1-4 1-4     FC Max 00:50
5-8 FC Breath every 5 strokes 01:00
9-12 BC Max 01:10
13-16 BC K 01:30
17-20 Choice 01:00
Sub-Total 1000m <24 mins

Swim Down

1 x 200m Choice Sub-Total 200m <4 mins
Totals Distance Duration
2.4k >56<60 mins

 

Training Group 2 Mixed 100s One Hour

T2 MIXED  100s One Hour Thursday 21st April 2015

 

WARM UP

 

3 x 100m FC

as 50m Swim, 50m Kick on 2.30 (or rest 10 seconds)

 

1 x 200m BC         Rest 30 seconds

 

1 x 100m BR          Rest 30 seconds

 

MAIN SET

 

6 x 50m CH as 25 Drill, 25 Fast on 1.30

1 x 100m CH Easy

 

4 x 25m IM order Lane Clear EASY SWIM

 

4 x 50m FC as 25 Drill, 25 Fast on 1.30

 

1 x 100m BR Easy

 

2 x 100m as 1st FC Drill (Zip up)

 

2 x 100m FC swim

 

SWIM DOWN

 

200m

 

TOTAL: 2km

T2 Pace sets over 50m on FC

T2 Pace sets over 50m on FC

WARM UP 8 mins
1 x 100m BC Hesitation drill on 02:30
1 x 100 FC Zip it up drill
1 x 100m BR Extended glide

PACE SET 12 mins
8 x 50m FC [1:30] All coming in between 38-44 seconds. Against a timed 50m FC most set a couple of months ago.

They started coming unstuck on the fouth and by the sixth only 50% were left to stick in through. I must remember that these are 15 year olds swimming for fitness, not to compete. I cancelled the second set of these and in a ‘plan of work’ will only do this once every FOUR weeks.
Instead of repeating this pace set we repeated the warm up then did drills on Breaststroke and a breathing exercise on FC bilateral.

1 x 100m BC Hesitation drill on 02:30
1 x 100 FC Zip it up drill
1 x 100m BR Extended glide

They even asked to swim 50s instead of 100s.

6 x 50m BR Drills as
i) 2 kicks 1 pull 2K1P
ii) Extended glide (1 second from the streamline)
iii) 1 down, 1 up in which the underwater, transition stroke to the hips is followed by a normal stroke.

SWIM DOWN
6 x 25m FC as a continual swim breathing every 5,7,9,7,5.

FC/BC/FLY – an aerobic set for T2

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
400 1X100

1X100

1X100

1X100

F/C

F/C

F/C

B/C

Full Stroke

Head Up

Catch Up

Stretch and Easy

@2:00

@2:00

@2:30

@2:00

10
A600 6X50 each

x2

F/C Legs Only + Fins head up always

Arms Only + Pull Buoy

Full Stroke Timed off blocks

@1:15

@1:30

30
4 x25 IM IM
A600 6X50 each

x2

BR Legs Only + fins

Arms Only + fins, arms outstretched

Full Stroke

@1:00 30
100 100 FC Arms Only 3
200m F/C SWIM DOWN 4
Total Distance

2800m – 2100

Total Time

60 mins

T2 MIXED IM ONE HOUR

WARM UP

3x 75m as 25m FC kick, 25m FC drill, 25m FC swim                       45/60

… Windmill, Catch-up, Fists, Zip it up, Drag Fingers …

3 x 75m as 25m BR kick, 25m Bc Drill, 25m BC swim                      45/60

… Extended glide, two kicks one pull, three kicks one pull, one up / one down …

600m

Emphasis on streamlined drive off the wall with extended UW phase in turns

1 x 25m Fly Kick UW for as far as possible, scull to breathe.

8 x 50m in IM order as 50m of each twice:

(Lane clear on Fly)

FLY Drill/Swim

BC Drill/Swim

BR Drill/Swim

FC Drill/Swim

1 x 25m FC UW for as far as possible, scull to breathe.

450m

1 x 100m CH kick                                                                  r.10

1 x 100m CH Zip up drill                                                           r.10

1 x 100m  CH  arms only                                                              r.10

1 x 100m CH swim                                                                         r.10

400m

TURNS Mid Pool Start

3 x fc

3 x bc

3 x br

3 x fly

(RELAYS IF THERE IS TIME/or 25m sprints)

SWIMDOWN

100/200m as 2 x 50 or 2 x 100 as reduced stroke on FC

or Silent swimming on FC/BC