Swim Sessions

[sonja]

For anyone looking for an extra swim set this week:

400m warm-up (100 swim, 100 kick, 100 pull, 100 swim)
3 (4x100) 10's rest - 100's to be 75-80% MHR, with 1 min between sets
6x50 20's rest - 25 kick 25 pull (long strokes)
200 cool down

Enjoy!!

From next week on - there will be at least one or two additional sessions posted here for your swimming pleasure ;D

[rbracken]

Thanks Sonja, this is very helpful!

[sonja]

The sessions for this week.

Session One (completed by monday evening group)
300m Warm-up
6 x 50m Kick - 25 easy 25 moderate - 15's rest
2(3 x 200/150) 25's rest - increased pace throughout the set (65%, 70% , 75% MHR) focusing on longstrokes and breathing
6x 50 scull - on back - 25 feet first, 25 head first
200m Cool Down

Session Two
10 mins Warm-up
1500m Steady swim - aerobic (no higher than 75% MHR) count strokes first 25 of each 100 - should be the constant throughout)
5 mins Cool Down - include some back stroke and sculling

Session 3: ( to be completed during the wednesday night session)
200m swim, 200m kick Warm up
6 x 200m ( 1- 100 easy, 50 mod, 50 fast - 10's rest
2 - 50 easy, 100 mod, 50 fast - 20's rest
3 - 50 easy, 50 mod, 100 fast - 30's rest
4 - 100 fast, 50 easy, 50 mod - 20's rest
5 - 50 fast, 100 easy, 50 mod - 10's rest
6 - 50 fast, 50 easy, 100 mod
4 x50 Drill Cool Down - catch-up and high elbows.


If anyone has any questions about the sets or needs them explained abit more, please ask Myself, Enda or Anthony. These are all based on an hour session - and roughly averaging around 2000m. Ideally we should be doing between 2000 -3000m a session, so if there is an interest in longer sessions to be posted, I'm more than happy to do that, just let me know.

[sonja]

Week starting 12th November

Session One
Warm-up - 3 (100 swim, 50 kick)
4 x 300m 10 sec rest - aerobic (65-75% MHR - easy breathing ) slightly increase speed
300 Kick
6 x 50m moderate/fast steady speed 15 sec rest
Cool Down 200m easy

Session 2: (to be completed during monday/wednesday night session)
300 warm up
6 x 50 drills
7 x 100 Progressive speed start easy 20 secs rest
3x100 Same speed as #7 20 secs rest
200m kick moderate
200 cool down

Session 3:
Warm- up 100 swim 100 kick 100 pull 100 swim
3 ( 5 x100) 10's rest moderate speed (75/80% mhr) 1 min between sets
4 x 75 Kick - 25 build, 25 fast, 25 easy)
200 cool down

Enjoy!!!

[sonja]

Week Starting 19th November

Session one
5 mins Warm-up
3 (4 x50) 25 scull drill/25 distance per stroke - focus on the drills not speed
2 x 500m moderate (feeling the water) 60 secs rest
400 kick
5min Cool

Session 2: (monday and wednesday night sessions)
100 swim/50 kick easy, 100 swim/50 kick slightly faster, 100swim/50 kick slightly faster
400, constant moderate 1 min rest, 4 x 100 progressive speed 20 secs rest - 1 min rest
300 moderate 1 min rest, 3 x 100 progressive speed 20 secs rest - 1 min rest
200 moderate 1 min rest, 2 x 100 progressive speed 20 secs rest
300 easy cool -down

Session 3
200 pull, 100 kick, 300 swim, 100 kick
3 ( 4x 75m) 10's rest - 75 = 25 fast, 25 slow, 25 fast
10 x 25 fast 30 secs rest
8 x 50 fast 30 secs rest
300 very easy

Please remember that in order to improve your swimming you NEED to do more than one session a week!!
Any questions - please ask!!

[sonja]

This is a recovery week, therefore the sets are slow focusing on long strokes and stroke count, with LOTS of drills : )


Session one:
100 swim, 100 pull, 100 kick, 100 swim, 100 pull, 100 kick
2 x 500 1 min rest - count strokes every 4th lenght - steady pace keeping heart rate low
4 x 50 kick - 25 left side, 25 right side
200 cool down

Session 2:
300m warm-up
4 (2x 50) 50 pull, 50 kick - 20's rest
3(2 x200m) (200 catch- up, 200(25 left arm only, 25 right arm only - other arm straight out in front) - 30's rest
200 cool down

Session 3 - monday/ wednesday nights session
Drills

[sonja]

Sorry for the late entry this week!

Session one
Warm up - 200 swim, 100 kick
4 x 100 25 kick, 25 R arm, 25 L arm, 25 swim
8 x 100 Tempo 10's rest
8 x 50 Tempo 10's
200 cool down

Session two:
Warm- up 100 swim 50 kick 100 swim
4 x300 aerobic (deceasing speed ) 30's rest
3 x 300 aerobic (deceasing speed) 30's rest
200 cool down

Session three - monday/wednesday nights
Warm - up 4 x 100 - 50swim 50 kick
8 x 50 - 25 drill, 25 swim
5 x 200 tempo - 10's rest
SD 200

[sonja]

Swim Session 1 - Monday and wednesday night sessions
Warm up - 100 swim, 100 Kick, 100 swim, 100 kick
100 (15) 200 (20) 300 (30) 400 (30) 300 (30) 200 (20) 100 - steady pace on the way up and increasing speed on the way down
Cool Down 300

Session two
300 Warm up
6x50 drills - 25 scull, 25 stroke count
10 x 100 (40) increasing speed throughout
8 x50 kick - 25 big splash, 25 no splash
Cool Down

Session three:
6 x 50 warm-up
100 (10) 200 ( 15) 300 (15) 400 (30) 400 (30) 300 (15) 200 (15) 100 - Tempo pace
300 swim down

[sonja]

I know you are all thinking about mince pies and mulled wine, but for those of you who are dedicated to the cause - here are this weeks sessions!
Please note - there is a club session tonight but NO club session on Wednesday

Session one
4x 100 warm up - 25 kick, 25 l arm, 25 r arm, 25 swim
100 (15) 200 (20) 300 (40) 400 (60) 300 (40) 200 (30 ) 100 - steady pace working on stroke length
Cool down 200

Session two
6x50 - 25 swim25 build
500 (50) 5x25 fast (20)
400 (40) 4x25 fast (20)
300 (30) 3x25 fast (20)
200 (20) 2x25 fast (20)
100
Cool down 200

Session three
300 swim 100 kick
6x100 25kick, 25 L arm, 25 R arm, 25 swim
10x100 (20)
200 kick
200 swim down

Happy swimming!!!

See u at the lake on the 25th ; )

[rbracken]

Sonja, could you add the total distance to each session so that I know that I'm reading them right?

e.g. session two above is 2k or 2.35K? I think it's 2.35K but sometimes it's not so obvious.

Thanks,
Ronan

[sonja]

Will do!

Session two is 2350m

[doug]

Is the calculator broke Ronan? ;D ;D ;D

[rbracken]

How dare you! The calculator is just fine.

It's the brain that's not so good ....

Actually, the session I had most problem with was ...

100 swim/50 kick easy, 100 swim/50 kick slightly faster, 100swim/50 kick slightly faster = 450?
400, constant moderate 1 min rest, 4 x 100 progressive speed 20 secs rest - 1 min rest = 800?
300 moderate 1 min rest, 3 x 100 progressive speed 20 secs rest - 1 min rest = 600?
200 moderate 1 min rest, 2 x 100 progressive speed 20 secs rest = 400?
300 easy cool -down

That appears to be a total of 2550 ... OMG! I was not sure if both the 400 and the 4 x 100 was to be done, etc.

[sonja]

Happy New Year!!!

For those of you following the Olympic or Half Ironman training plans - you have already received your training plans. You should follow the swim sessions included in the plan.
However, those not following the plans, I will still be posting three sessions a week here, which will included the club sessions (monday/wednesday nights). The other two sessions will remain around the 2000m /1 hr sessions and will be suitable for everyone.

Any questions, please ask!!!

Week 7th January 2013

Session 1 ( Club sessions)
Time trial.

Session 2
Warm-up - 4x150 (50 pull, 50 kick, 50 swim)
6 x 100 10 secs rest;
30 secs rest
6 x100 10 secs rest;
30 secs rest
6 x 50 kick
200 easy
Total 2300m

Session 3
Warm-up 5 mins
500m steady - 60 secs rest
400m slightly faster - 60 secs rest
300m slightly faster - 60 secs rest
200m slightly faster - 60 secs rest
100m slightly faster
Cool down - 5mins
total - 1500m +

[sonja]

Session 1 (Club session)
Warm-up 5 mins
Main set (each section is getting slightly faster than the previous one)
500m at t-pace 60 secs rest
400m at slightly faster pace 60 seconds rest
300m at slightly faster pace 60 seconds rest
200m at slightly faster pace 60 seconds rest
100m at slightly faster pace
Cool Down 200
Total: 1700+

Session 2
Warm up
6 x 50 - 25 swimm, 25 kick
6 x 50 - stroke count
Main Set
12 x 100 moderate pace 10 secs rest
200 cool down
Total 2000m

Session 3
Warm-up
4 x 100 - 25kick, 25 right arm only, 25 left arm only, 25 swim
1200 steady swim - alternating 50 t-pace, 50 easy
300 swim down
Total: 2100m

Any questions??