This 14 week programme has been designed to take you through the build up period, increase endurance, understand and achieve your required event pace, and specify periods of recovery to allow your body to adapt to the training regime and as such, increase your performance! All distances, pace times and rest intervals are offered as a guide only – please feel free to go at your own pace! However, for those people who want to be challenged, the programmes o er various interval pace times and session durations set against the goal times.
Best wishes for your challenge
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This week we will begin laying the training foundations required to reach your
goal in 10 weeks’ time by establishing some simple training techniques and methodology.
Hip Driven Rotation Freestyle – this involves the swimmer performing
the normal freestyle stroke, but with dramatically increased rotation generated from the hips. This assists with ending the optimum balance point in the stroke, and assists with the extension of the arms to form a longer freestyle stroke.
4 x 150 Swim as 50 freestyle
/ 50 backstroke or breaststroke / 50 freestyle (30 SRI)
Skills Set: 6 x 50 Freestyle swim with Hip Driven Rotation (20 SRI)
4 x 200 Swim (30 SRI)
6 x 50 25 Swim with strong kick / 25 swim moderate (20 SRI)
300 swim as 200 pull, 100 kick
Swim straight through
Making sure all of your body is fully warmed up
12x100 as 4x100's kick/pull/swim (choice of stroke)
15 seconds between each 100
Within each set of 4x100, try and increase the pace by 1-2 seconds per 100
8x75 as 25 kick/drill/swim (choice of stroke)
15 seconds between each 75
Ensure you aim for perfect stroke on drill and put into practice on the swim
2 sets off
10 x Pushups
10 x Lunges
10 x Reverse lunges
10 x Squats
10 x push ups
2 min Plank
2 min Side Plank
Swimming is, predominantly, an endurance sport. This week we will start to put together some longer, more challenging sets to improve your swimming endurance.
Bilateral Breathing – Bilateral Breathing means breathing to one side of your body and then the other in a rhythm or tempo set out by the number of strokes between each breath. This technique assists with maintaining balance and stroke equilibrium, and can be used
to promote lung capacity.
4 x 150 Continuous swim (45 SRI)
6 x 50 Swim with a pullbuoy or oat
Skills Set:6 x 50 Bilateral Breathing
(every 3 or 5 strokes) (20 SRI)
2 x 200 Swim (30 SRI,
Pace Time Cycle 4:30)
1 x 100 Swim (15 SRI, PTC 2:15)
4 x 50 Backstroke or breaststroke (or a combination) (20 SRI)