Post by trainingteam on Dec 2, 2013 13:47:36 GMT
The sessions for this week.
Session One (completed by monday and Wednesday evening group)
300m Warm-up
6 x 50m Kick - 25 easy 25 moderate - 15's rest
2(3 x 200) 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 Doug James 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.
Session One (completed by monday and Wednesday evening group)
300m Warm-up
6 x 50m Kick - 25 easy 25 moderate - 15's rest
2(3 x 200) 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 Doug James 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.