「Keng Sports」6WKs Swim Speed Increase六週游泳速度強化
Author
Keng Sports TW
All plans by this CoachLength
6 Weeks
Typical Week
2 Swim
Plan Specs
swimming beginner pace based
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Summary
This swim training plan is design for triathlon beginner. After six weeks of training, you can improve your speed, and make your long distance swimming performance improved.
Each training volume of about 1500 ~ 2500 meters, twice a week.
Stats
Sample Day 1
warm up 200慢游 + 100自選動作(自、仰、蝶)
Drill 技術動作練習100X4
(每25一個動作，動作請看下方影片介紹)
@rest 15 sec 每趟休息15秒
Kick踢水衝刺 6x25m sprint
@rest 1mins 每趟休息1分鐘
Main 測驗
Test 1x100m all out
100公尺衝刺
緩和慢游 200~300m
Sample Day 3
熱身 warm up
100慢游swimM
100踢水Kick
100Pull
100自由式swim
Drill 6x50m
(轉肩25+單臂划手25)@rest 20 sec 每趟休息20秒
Kick踢水 8x50m @rest 20 sec 每趟休息20秒
Main 主課表
8x50m 85% @每趟rest 2mins
緩和Relax 200~300m
Sample Day 8
熱身warm up
100慢游swim
100踢水Kick
100夾板划手Pull
100慢游swim
技術練習Drill
8x50m @每趟到休息20秒rest 20 sec，
「25m轉肩/25m單臂划手/25m側肩踢水六個腳划一手/25m正常游」
（可使用呼吸管、蛙鞋）
捷式踢水Kick 8x50m @每趟休息20秒rest 20 sec
（可拿浮板）
主項Main
自由式8x50m 強度85%@每趟休息兩分鐘rest 2mins
緩和Relax 200~300m
Sample Day 10
熱身warm up
200慢游swim+200自選動作choice
踢水Kick 4x100 70% @rest 20 sec 每趟休20秒
技術Drill 4x100 @rest 20 sec 每趟休20秒
(每25一個動作，動作請看下方影片介紹)
@rest 15 sec 每趟休息15秒
主課表 Main
2x(4x100m) 65-75% @rest 20 sec
4x15m sprint ＠1mins 1分鐘一趟
緩和Relax 200-300m
Sample Day 15
熱身warm up
200m自由式+100choice任意姿勢
基本動作練習
Drill 20x25m @rest 15 sec每趟到休息15秒，「25m轉肩/25m單臂划手/25m側肩踢水六個腳划一手/25m正常游」（可使用呼吸管、蛙鞋）
捷式踢水Kick 6x25m 衝刺sprint @rest 1mins 每趟到休息1分鐘（可拿浮板）
主項Main
自由式8x25m 衝刺 ＠四分鐘一趟
緩和Relax 200~300m
Sample Day 17
熱身warm up
200慢游swim+200自選動作choice
踢水Kick 4x100 70% @rest 20 sec 每趟休20秒
技術Drill 4x100 @rest 20 sec 每趟休20秒
(每25一個動作，動作請看下方影片介紹)
@rest 15 sec 每趟休息15秒
主課表 Main
自由式2組(8x50m) 強度65-75% @每趟休息20秒，組間休息1分鐘。
4x15m sprint ＠1mins 1分鐘一趟
緩和Relax 200-300m
Sample Day 22
熱身warm up
100慢游swim
100踢水Kick
100夾板划手Pull
100慢游swim
技術練習Drill
8x50m @每趟到休息20秒rest 20 sec，
「25m轉肩/25m單臂划手/25m側肩踢水六個腳划一手/25m正常游」
（可使用呼吸管、蛙鞋）
捷式踢水Kick 10x50m @每趟休息20秒rest 20 sec
（可拿浮板）
主項Main
自由式8x50m 強度85%@每趟休息兩分鐘rest 2mins
緩和Relax 200~300m