All sessions below total 3km. If you don’t want to swim so far, or don’t have the time just omit part of the session. Or change 100’s to 50’s or 200’s to 100’s.
30 x 100’s
1-5 – Swim easy with a great torpedo off the wall each time see how far you can get when you push off – really drive with your legs and squeeze the back of your head with your arms. 15s rest after each
6-10 – Pull – Alternate with and without paddles for each. Really work your hips as you push your hand back past your tummy button. 15s rest after each
11-15 – Descend – Get faster on each one – swim with control and learn what you can do to make you get faster each 100 15s rest after each
16-20 – FINS –25m Kick on Left, 25 Swim breathe to right, 25m Kick on Right, 25 Swim breathe to left. Really focus on posture and ensure hand out infront has finger tips down and does not move when kicking and turning to breathe. 15s rest after each
21-25 – Pull – Descend – Get faster on each one – swim with control and learn what you can do to make you get faster each 100 15s rest after each Do you have as much control over your speed without your legs??
26-29 – Swim – Try to hold the fastest time you made on the descending 100’s for each one 30s rest after each
30 – Nice and easy any way you like
15 x 200
#1 – Swim
#2 – Pull
#3 – Kick with fins – without for a harder work out
#4 – Alt 25’s Doggypaddle / Pull
#5 – As 8 x 25’s massive torpedo off each wall +5 rest each 25
#6-10 Descend Get faster on each one – swim with control and learn what you can do to make you get faster each 200 30s rest after each Try to reduce time by 5 seconds on every 200. This means you have to go slow to start with.
#11 – 14 Every 4th length fast, rest steady
#15 – Nice and easy any way you like
10 x 300
#1 – Swim
#2 – Pull
#3 – Swim with Fins
#4 – Kick on side with AMAZING POSTURE
#5 – 3 x (25 kick no fins + 75 swim)
#6-9 – Alternate 25’s Breathe 3/5/3/7 throughout. Try to maintain pace with extra strain from breathe changing + 30 rest after each
#10 – Swim alternating Freestyle / any stroke you like