|
This week commencing Monday 8th January 2007:
 All our FREE weekly sessions can now be viewed here
Hopefully you got chance to try last week's
session, if not, get a copy here.
The following program is designed for swimmers
capable of swimming 1000m in between 12 and 25 minutes and whom
would typically cover ~2,000 to 3,500m in a given session. We
will post a once weekly training session, which should be supplemented
with your normal training program of between 2 and 5 swims per
week (depending upon your ability and aspirations etc).
 Sessions
will feature drills from the Swim Smooth
DVD Boxset, so if you haven't yet got yourself a copy,
add one to your wish-list!
You will also find the generic
Swim Smooth Short Hand Reference sheet to be a very useful
guide for helping your way around some of the more 'technical'
swim training terms.
OK, so let's get started!
Week 2 of 52:
The purpose of today's session is to ascertain
a base level of where you're at right now with your training.
Using a simple way of analysing your current level of aerobic
capacity (the Critical
Swim Speed Calculator) we will ascertain what your training
pace for various efforts over the next few weeks should be. Get
set, here we go!
Warm-up:
400m easy freestyle thinking about form and
working to maximise your streamlining off each wall push-off.
200m pull-bouy. Rather than just bashing up
and down aimlessly, work to enhance
the core body rotation and squeeze the thighs together
for a super-smooth stroke.
2 x 100m steady freestyle legkick, preferably
without a kickboard and holding a streamlined position on your
front or back.
Drill set:
As last week, slip your flippers on and perform
4 x 100m with 15s RI alternating 50m drill into 50m freestyle.
Do the drills 6/1/6, 6/3/6, Popov and Spear Fish for each of the
100m swims.
Build set:
2 x (4 x 50m building from 1 to 4, i.e. each
gets a little faster than the last). Take 15s RI between 50s.
Main set:
1 x 400m as fast as you can go! Don't blow everything
in the first 100m...aim to get the first 200m in at a good tempo,
try to lift 200 to 300m and then hang on for 400m. Record your
time. No dive-starts!
1 x 400m super easy and relaxed freestyle with
fins. Alternate freestyle and backstroke per 50m in order to get
a little extra oxygen in after your 400m TT.
4 x 50m freestyle. Again build from 1 to 4 but
take 30s RI between the first 3, take 45s before you commence
number 4 and then "go for it!" Record your fastest 50m
as accurately as you can. No dive-starts!
Cool down:
200 easy swim. Do first 100m with fins, 2nd
without. Long and smooth!
Now enter your 400m and 50m times into the Critical
Swim Speed Calculator for next week's session - see you
then! |
