25-March-2015

Warm Up

• 2 x100m
• 2 x 50m kick – no float with head under water (quick scull and lift head to breath when required)

Main Set

Medium Session – 3500m (total distance inc warm up and cool down)

Rest is in brackets ie (15) is 15s rest

20 x 50m (15s) – sprint on 5, 10, 15, 20

16 x 50m (15) – sprint on 4, 8, 12, 16

12 x 50m (15) – sprint on 3, 6, 9, 12

8 x 50m (15) – sprint on 2, 4, 6, 8

4 x 50m (15) – sprint on 1, 2, 3, 4

Longer Session – 4100m (total distance inc warm up and cool down)

20 x 50m (10s) – sprint on 5, 10, 15, 20

16 x 50m (10) – sprint on 4, 8, 12, 16

12 x 50m (10) – sprint on 3, 6, 9, 12

8 x 50m (10) – sprint on 2, 4, 6, 8

4 x 50m (10) – sprint on 1, 2, 3, 4

3 x 200m steady (20)

Cool Down

4 x 50m really easy

Wednesday 26-Nov-14

Swim Session 26-Nov-2014

WARM UP

200m - Front crawl with 20 RI
50m - Kick with no float with 20 RI
400m - Front crawl – swap leader every 50m with 20 RI

MAIN SET

Run through drills as per cycle below:

4 x 50m as 25m drill, 25m FC with RI 30s
4 x 100m as 50m drill, 50m FC with RI 40s
4 x 200m as 50m drill, 150m FC with RI 60s

1. fist
2. finger drag
3. kick
4. water polo

4 x 50m steady FC with RI – 40s, 30s, 20s, 10s

COOL DOWN

4 x 50m - Easy FC - Decreasing HR

08-October-2014

08-Oct-2014

WARM UP and Drills
200m Front crawl 30 RI
2 x 25m Scull #1 30 RI
4 x 25m Scull #1 - each 25m as (12.5m drill, 12.5m swim) 30 RI
2 x100m Front crawl 30 RI
2 x 25m Scull #230 RI 4 x 25m
Scull #2 – each 25m as (12.5m drill, 12.5m swim) 30 RI 
200m Front Crawl

MAIN SET
Fast Lanes
MAIN SET
6 x 50m FC with 15s RI
2 x 300m (as 50m kick, no float, 250m swim) 35s RI
3 x 50m with 10s RI
3 x 100m with 20s RI
3 x 150m with 30s RI
COOL DOWN
4 x 150m with 35 secs RI
Medium lanes
MAIN SET
6 x 50m FC with 15s RI
2 x 200m (as 50m kick, no float, 150m swim) 35s RI
3 x 50m with 10s RI
3 x 100m with 20s RI
3 x 150m with 30s RI
COOL DOWN
3 x 100m with 35 secs RI
Main session length 1900m
FC

01-October-2014

01-October-2014

Warm Up


Drills


Main Session
Medium Lanes
3 x 100m

2 x 150m

1 x 300m

2 x 150m

3 x 100m

(Total session distance less cool down = 2600m)

Fast Lanes

4 x 100m

2 x 200m

1 x 400m

2 x 200m

4 x 100m

Cool Down