Session #16

40 * 25m mix

1-5 - Freestyle on 40

6-10 - Individual Medley on 45

11-15 - Dolphin kick on back on 60

16-20 - 12.5m or 25m Butterfly on 60

21-25 - Freestyle fast on 45

26-30 - Choice fast on 45

31-35 - Free breathing 5's on 60

36-40 - Choice fast on 45

[8 * 25m mid pool Freestyle with tumbleturns]

[8 * 25m Dive walk back fast on 60]

Total - 56 laps.  1400m

 

Session #15

20*25

1,2,3,4,5 Last 1 Fast,  Every 4th 25 Choice of stroke

6,7,8,9,10 Last 2 Fast

11,12,13,14,15 Last 3 Fast

16,17,18,19,20 Last 4 Fast

into

2 rounds

50 easy 50 TT

then

25s Beep Test

Session #14

20*25

1,2,3,4,5 Last 1 Fast

6,7,8,9,10 Last 2 Fast

11,12,13,14,15 Last 3 Fast

16,17,18,19,20 Last 4 Fast

into

2 rounds, 50 easy 50 TT

Session #13

3 Rounds

D+G1. easy 2. Mod 3. Fast

D + 12.5 swim

D + 25 swim

D 50 Free MAX on 3 mins

into

6* 50 Best average on 1.30

50 easy

4* 50 Best average on 1.30

Push off practice

Tumble-turn practice

7*25 Fly on 60

50 Fly time trial

Session #12

100 Free

200 IM

8*25 FAST on 60 walk back

4*50 on 2 mins FAST

2* 100 on 4mins FAST

4*50 on 2 mins FAST

8*25 on 1 min FAST

Session #11

Warm Up
100 Free - Breathing every 3rd stroke
50 Kick on Back
100 Free - breathing every 5th stroke
50 Kick on Back
100 Free - Breathing every 7th stroke

Main
3 Rounds of
2* 100 Free @ 80% effort w 30 secs rest
4* 50 Main @ 90% effort w 1 minute rest
100 easy swim between rounds
(Goal is to be consistent throughout each rep and each round. Holding strong pace in the 100s and Fast pace in the 50s)

Cool Down
4*50 Kick with Board (explode first 15m)
100 Backstroke

 

Session #10

WARM UP
4*75 (50 Free, 25 Kick on Back) 20 secs rest
4*25 (odd Back. even Breast) 10 secs rest
200 I.M

16*25 all 25s on 60 (Aim is to speed up throughout the session and learn pacing. The priority is on 25s 12-15 being perfect technique at all out pace)
1 @ 50%
2 @ 60%
3 @ 70%
4@ 60%
5@70%
6@ 80%
7 @ 70%
8 @ 80%
9 @ 90%
10@ 80%
11 @ 90%
12 @ 100%
13 @ 100%
14 @ 100%
15 @ 100%
16 @ easy
Take a small break
100 Time Trial
50 easy
50 Time Trial

100 easy swim

 

Session #9

4*50 (from float)

50 Free

25 Free 25 Breast

25 Free 25 Back

25 Free 25 Fly

4*75

Odd 50 Free 25 Fly

Even 25 Fly 50 Free

4*15m sprints w 12 dolphin kicks off the wall

Swim back to wall easy between

Main set

5*100 w 1 minute rest between

1.100 Fast

2.75 Fast 25 Easy

3.50 Fast 50 easy

4.75 Fast 25 Easy

5.100 Fast

4*50 on 2 mins – Holding ½ of your fastest 100 time

100 easy

SESSION #8

WARM UP
16*25s on 60. Done as
4 Free
4 Back or Breast
4 Kick
4 Fly

MAIN
2*50 Kick FAST on 2.00
2*100 Free on 2.30
2*50 Kick FAST on 2.00
2*100 IM on 3.00
2*50 Kick FAST on 2.00
2*100 Free on 2.30

FINISHER
6*25 Under water dolphin kick. Aim to kick to 15-25m underwater
each 25 on 1.30

100 choice easy swim

 

SESSION #7

WARM UP
10 secs rest after each total distance
25 Free
50 (25 Free 25 Back)
75 (25 free 25 back 25 breast)
100 (25 free 25 back 25 breast 25 fly)
75 (25 Free 25 back 25 breast)
50 (25 Free 25 Back)
25 Free
2 min rest then
8*25 Fly on 60

MAIN SET
3 Rounds of
200 Free on 5mins (80% effort)
4*50 Main stroke on 1.30 (80% effort)
1 min rest

COOL DOWN
100 Kick
100 Pull
100 Swim

SESSION #6

WARM UP
10 sec rest between
2 Rounds of:
100 free
50 Kick on back in streamline position
50 Backstroke

4*25 FAST 12.5 on 60

MAIN
600 Freestyle Time Trial

Finisher
2 Rounds of:
3*100 IM on 3:00
3*50 Kick w board on 2.00
rest 1 minute between rounds

Dive practice
3 Dive and glides
3 Dive and Dolphin to 15m
3 Dive and Fast 6 strokes

50 Easy swim

SESSION #5

WARM UP:
15 secs rest between each interval
4*75 (50 Free, 25 Back)
4*50 (25 Free, 25 Breast)
4*25 Butterfly

MAIN
6*100 Descend 1-3 (moderate, strong, fast)*2  - 50 sec rest between
6*50 Descend 1-3 (moderate, strong, fast)*2   - 40 sec rest between
6*25 Descend 1-3 (moderate, strong, fast)*2   - 30 sec rest between
Aim is to descend each rep in time by approx:
100s = 5-8 secs per 100
50s = 3-6 secs per 50
25s = 1-4 secs per 25

KICK
6*50 Short rest interval (pick a time cycle that gives you 10 secs rest)

100 easy swim cool down

Session #4

WARM UP:
2 Rounds of
100 Swim
100 Kick
100 Pull (with kickboard)

6*25 Build Speed throughout each 25 (last 5-7 metres Max w good finish) on 60

MAIN
8*100 IM on 3.00

4*25 U/W Dolphin kick (aim for 1 breath) rest as needed

100 easy swim

SESSION #3

WARM UP:
20 Secs rest between each
8*25 Free (8 u/w dolphin kicks off each wall)
200 IM
100 Kick

MAIN
Choose time cycle that you get approx 10-20 secs rest on each interval
2 Rounds of:
200 Free
2*100 Free
4*50 Form stroke (main stroke other than freestyle)

FINISHER
10*25s on 60 secs to be done as:
3 Fast Kick
1 Fast Swim
1 Easy Swim

COOL DOWN
50 Kick
50 Backstroke

SESSION #2

WARM UP
20 Secs rest between
200 Reverse IM
100 Kick choice
200 Free breathing every 5 strokes

4*50 Choice of drill (30 secs rest between)

MAIN
6 Rounds of:
75 Kick @90% (Hard)
50 Free @70% (Solid)
rest 30 secs
25 easy swim
Rest 1 minute then repeat

Cool down
100 Easy kick
100 easy swim

SESSION #1

WARM UP
4*50 Free on 1.30
2*50 Back or Breast on 2.00
2*50 Kick on 2.00
2*100 IM on 3.30

MAIN SET
3-4 Rounds of
100 Free at 80% effort 1 Min rest
3*50 Choice at 90% effort w 45 sec rest
1*50 easy swim
2 min rest then repeat

200m Easy swim down