Swimming Sessions for you

In Uncategorized by Charlotte OBeirne

Whilst Maritia and I take a break for 2 weeks and plan for the remainder of the year we thought you might enjoy the following sessions. Anything you aren’t sure about just e-mail me. Remember with all of the sessions, you can omit, and modify anything if you are short on time or take extra rest if you need it. Enjoy:

Technique

WARM UP:
50m free increasing pace each 50 8 x 50 +15 rest

DRILLS:
15 seconds rest after each
3 x 100 as: 50m 6-1-6; 50m swim
6 x 50 as: count strokes, 1-3 reduce by 2, 4-6 increase by 2

MAIN SET:
8 x 50 as: Kick – NO FINS: 25m on left, 25m on right + 15 sec rest
10 x 100 as: Paddles and Pull Buoy:every third 100 stroke of choice + 15 sec rest

COOL DOWN:
1 x 200 double arm backstroke cool down
Distance 2600

Mixed Session
WARM UP:
50m free increasing pace each 50 8 x 50 +15 rest
DRILLS:
with pull buoy
6 x 50 as: 25m scull; 25m swim +15s Rest
MAIN SET:
Pyramid continuous main set – take as much rest as you need after each section
Kick with NO FINS 100
Paddles & Pull Buoy 200
Swim 300
Choice stroke at pace 8 x 50 +30
Swim 300
Paddles & Pull Buoy 200
Kick with NO FINS 100
Choice stroke at pace 8 x 50 +30

COOL DOWN:
200 double arm backstroke cool down 200

Endurance:
WARM UP:
50m free increasing pace each 50 8 x 50 +15 rest
DRILLS: + 10/15 rest per 50
with FINS Kick on side 1st 10 x 50

MAIN SET:
15 x 100m as: 25m fast, 50m easy, 25m Choice +20 rest

COOL DOWN:
double arm backstroke 200