9 day Kal RATS Swim Challenge

Training Load By Week
Training Load By Week
Sample Day 1
1000m
Swim 1

Warm UP
8 x 25m free kick with board & fins; @0:05 RI
100m free pull
100m mix

Wake UP:
4x25m build @0:10 RI

Main Set:
2 rounds:
2 x 50m free paddles/fins
2 x 50m free pull
@0:15 RI

Cool down 100m - float/play: double arm back, dolphin dives, underwater breast.

Sample Day 2
1000m
Swim 2

Warm Up
2 x (25 back /50 free / 25 breast / 50 free)

Wake Up
4 x 25m 'OPEN'. @0:05 RI

Main Set:
5 x 100m as: 25 scull & 75 pull. @0:10RI.

Cool down 100m float/play. (dolphin dives, underwater breast, backwards swimming.)

Sample Day 3
1100m
Swim 3

Warm Up
50 swim, 50 kick, 50 pull, 50 swim.

Wake UP:
4 x 50m descend (each one faster than the previous.) @0:20RI

Drill/Main Set
3 rounds
50 side kick with fins
50 one arm free with board (surfer drill)
100m Free - 1st round easy, 2nd round moderate, 3rd round strong.

100m cool down mix of strokes.

Sample Day 4
1100m
Swim 4

Warm Up & wake up.
20 x 25m Free @0:30/@0:35/@0:40.
Every 5th 25 FAST/Strong.

Main Set
5 x 100
1/3/5 Pull/Paddles
2/4 Swim
@0:20 RI

100 cool down - mix of strokes.

Sample Day 5
1400m

Warm Up
200 Kick with Fins & board.
4 x 50m pull @0:10 RI
100 free swim, 100 mix swim

Wake UP:
4 x 25m 'CLOSE"
@0:10 RI

Main Set:
6 x 75 as:
ODD: 25 back / 50 free
EVEN: 25 breast / 50 free

8 x 25m Free as:
ODD: FAST
EVEN: smooth.

50m cool down choice

Sample Day 6
1200m
Swim 6

Warm UP
200m free, 200m alternate 25 back/25 breast.

Wake UP
4 x 25m CLOSE @0:10

2 rounds:
100m One arm free
100m pull
100m Kick - BUILD (start easy, finish strong)

Cool down 100m choice

Sample Day 7
1200m
Swim 7

Warm UP
100 swim, 100 kick, 100 choice of drill, 100 swim.

Wake Up:
4 x 25m 'OPEN'. @ 0:10 RI

Main Set:
2 Rounds:
8 x 25m Free - moderate/smooth/consisent @0:05 RI
1 x 50m easy free + 0:10 RI
1 x 50m FAST free + 1:00 Rest.

Cool down 100m choice

Laura Medcalf
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Laura Medcalf Coaching / Tri Monsters

Triathlon & Competitive Swimming, Swim Video Analysis, Triathlon, Open Water;
Youth/Junior Triathlon Performance Pathway Coaching;
Skills Coaching~Swim/Bike/Kids/Adults.