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
Thursday 27 November 2014
Wednesday 8 October 2014
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
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
(Total
session distance less cool down = 2600m)
Fast Lanes
Cool Down
Warm Up
Drills
Main Session
Medium Lanes
3 x 100m
2 x 150m
1 x 300m
2 x 150m
3 x 100m
Fast Lanes
4 x 100m
2 x 200m
1 x 400m
2 x 200m
4 x 100m
Cool Down
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