Main Group: Aerobic Technique / Fins Session
As our numbers start picking up we are going to come to the point of swimming circles in lanes. Swimming circles will keep us ‘honest’ for sure and it is key that the circling lanes have swimmers with very similar speeds. One thing to remember … if two adjacent lanes are swimming circles, they must be in opposite directions. That will minimize the risk of arm collisions over the middle lane rope.
For those doing weights since Week 1 you can start shifting to 3 sets of 10 reps … with the reps being slow and iso-kinetic … i.e. work against the weight in both directions at a slow even speed.
Warm-Up: 800m
- 200m Pull FS with high elbow
- 50m Kick BK, 50m Right Arm BK, 50m Left Arm BK, 50m Full BK
- 50m Dolphin Kick, 50m BR Pull, 50m BR with Dolphin
- 100m Pull FS with high elbow
Swim two times through all of the following:
Set 1: 1600m
- 4 x (25m kick FL, 25m 1-arm FL, 25m 3-3-3 FL, 25m swim FL)
- 4 x (25m kick BK, 25m dual arm scull BK, 25m 3-3-3 BK, 25m swim BK)
- 4 x (25m kick FL, 25m straight-arm scull BR, 25m full arm scull BR, 25m swim BR)
- 4 x (25m kick FS, 25m left arm shark FS, 25m right arm shark FS, 25m swim FS)
This is a drill set of 4 x 100 for each stroke with 15 sec rest per 100m:
Set 2: 500m
- 10 x (25m kick FL, 25m kick choice) on 60 sec or 10 sec rest
Set 3: 500m
- 2 x 250m FS on 20 sec rest
(swim 250m / 200m / 150m / 100m for the distance depending on your group speed)
Set 4: 100m
- divided into three teams, relay raced a number of lengths, variety of strokes
Swim Down: 200m
- 200m Pull FS/BK increase breathing pattern
W.U. 800m, Main Sets 2700m, Swim Down 200 Total 3700m
Distance Race Prep Group: Tough Aerobic Session – it is week 3, next week will be easier
Warm-Up: 1400m
- 700 Building FS
- 400 IM – Drill-Kick-Swim
- 300 Pull FS – BK mix
Set 1: 2000m
- A – 3 x 300 FS – swim at distance pace, time set to allow 20 – 25 sec between each 300
- B- 4 x 75- Sprint BK – Pact time set to allow 5-7 sec between each 50
- C- 8 x 100 FS – swim a little faster than you did in the 300s – set pace time to allow 5-7 sec. between each 100
This set is similar in purpose to last week’s race simulation. Parts A, B, and C to be done all together with no breaks between.
Set 2: 200m
- 200m Pull Easy Mix
Swim Down: 200m
- 400m FS – BK mix increase breathing pattern
W.U. 1400m, Main Sets 2200m, Swim Down 400 Total 4000m
Spend rest of workout time working on strokes and drills and turns