Training sets

Detailed Training sets

These are just a selection of my training schedules. I try to train 3 -4 times per week
 

27.02.2013 - total 5km

Warmup

250m    Alternate Breatstroke crawl

250m    Alternate backstroke Crawl
500m    Crawl no rest time  7 min 10 seconds
            20 second rest
5 x 100m Kick made up of
            50m breststoke kick average speed  50m Fast crawl kick (about 56 seconds)
             use the 50m Breast kick as a rest so no time rest between each 100m
             20 second rest

5 x 100m Pull made up of
            50m breststoke pull average speed  50m Fast crawl arms (about 38 seconds)
             use the 50m Breast pull as a rest so no time rest between each 100m
             20 second rest

500m    Crawl no rest time  7 min 10 seconds - or quicker. 
            20 second rest

100m choice stroke - average speed
200m length 1, 3, 5 Sprint, the rest average  (training for speed changes)
                15 seconds rest
100m choice stoke - average speed
200m lengths 2,4,6, 8 Sprint
               30 seconds rest

5 x 200m breathing patterns as follows 3,5,7,head up   (waterpolo stroke) - 4 lengths
                Repeat above for next 4 lengths
                15 second rest between each

500m    Crawl no rest time  7 min 10 second - or quicker.
             20 second rest

100m Individual medley

Warmdown
200m warm down made up of the following
       Aternate 1 length Underwater straight into 1 length medium Crawl


         

09.01.2013

Warmup

250m    Alternate Breatstroke crawl

250m    Alternate backstroke Crawl

250m    Alternate Breaststroke Crawl arm only

250m   Alternate full backstroke Crawl arms

Main set - Pyramid

 There is no rest in this 1.7km set. After each part of the pyramid I do 50 m Slow Breast stroke

50m    @           39 seconds           50m slow breast

100m  @ 1 min 22 seconds           50m slow breast

150m  @ 2 min 05 seconds           50m slow breast

200m  @ 2 min 50 seconds           50m slow breast

250m  @ 3 min 36 seconds           50m slow breast

200m  @ 2 min 49 seconds           50m slow breast

150m  @ 2 min 06 seconds           50m slow breast

100m  @ 1 min 19 seconds           50m slow breast

50m    @            36 seconds          50m slow breast 

STRAIGHT INTO

3 X 100M Kick  (4 lengths)  15 second rest between each

    1 x Crawl kick - normal - left side - right side - normal

    1 x Crawl kick

    1 x Crawl kick - normal - left side - right side - normal

  30 sec rest

3 x 100  drill - crawl - drill - crawl  15 sec rest between each

    drill 1 = finger drag

    drill 2 = catchup

  30 sec rest

3 x 100 arms alternate choice crawl - 15 sec rest betwen each

     1 - breast crawl alternate

     2 - back crawl alternate

     3 - breast crawl alternate

  30 sec rest

3 x 100 drill - crawl - drill - crawl _15 second restbetween each

     1st   100m drill = skull

     2nd 100m drill = fists

     3rd  100m drill =arm paddle

200 m warm down

11.01.2013   4km

Warmup

250m    Alternate Breatstroke crawl

250m    Alternate backstroke Crawl

250m   Alternate Crawl arms Back kick

250m   Alternate Crawl arms breaststroke arms

Main

10 x 100m follwed by 5 x 200m  ---No rest - 50m slow breast between each

10 x 100m times

         1=  1min 21 seconds

         2 = 1min 23 seconds

         3 = 1min 23 seconds    

         4 = 1min 23 seconds 

         5 = 1min 23 seconds 

         6 = 1min 22 seconds  

         7 = 1min 22 seconds    

         8 = 1min 21 seconds

         9 = 1min 21 seconds  

       10 = 1min 19 seconds  

5 x 200m times

        1 = 2min 55 seconds

        2 = 2min 53 seconds  

        3 = 2min 55 seconds

        4 = 2min 52 seconds  

        5 = 2min 53 seconds  

Cooldown

  250m cool down