Training Sets

Detailed Training setsThese are just a selection of my training schedules. I try to train 3 -4 times per week
 

27.02.2013 – total 5km
 
Warmup
250m    Alternate Breatstroke crawl
250m    Alternate backstroke Crawl
500m    Crawl no rest time  7 min 10 seconds
20 second rest
5 x 100m Kick made up of
50m breststoke kick average speed  50m Fast crawl kick (about 56 seconds)
use the 50m Breast kick as a rest so no time rest between each 100m
20 second rest5 x 100m Pull made up of
50m breststoke pull average speed  50m Fast crawl arms (about 38 seconds)
use the 50m Breast pull as a rest so no time rest between each 100m
20 second rest

500m    Crawl no rest time  7 min 10 seconds – or quicker.
20 second rest

100m choice stroke – average speed
200m length 1, 3, 5 Sprint, the rest average  (training for speed changes)
15 seconds rest
100m choice stoke – average speed
200m lengths 2,4,6, 8 Sprint
30 seconds rest

5 x 200m breathing patterns as follows 3,5,7,head up   (waterpolo stroke) – 4 lengths
Repeat above for next 4 lengths
15 second rest between each

500m    Crawl no rest time  7 min 10 second – or quicker.
20 second rest

100m Individual medley

Warmdown
200m warm down made up of the following
Aternate 1 length Underwater straight into 1 length medium Crawl

09.01.2013
Warmup
250m    Alternate Breatstroke crawl
250m    Alternate backstroke Crawl
250m    Alternate Breaststroke Crawl arm only
250m   Alternate full backstroke Crawl arms
Main set – Pyramid
 There is no rest in this 1.7km set. After each part of the pyramid I do 50 m Slow Breast stroke
50m    @           39 seconds           50m slow breast
100m  @ 1 min 22 seconds           50m slow breast
150m  @ 2 min 05 seconds           50m slow breast
200m  @ 2 min 50 seconds           50m slow breast
250m  @ 3 min 36 seconds           50m slow breast
200m  @ 2 min 49 seconds           50m slow breast
150m  @ 2 min 06 seconds           50m slow breast
100m  @ 1 min 19 seconds           50m slow breast
50m    @            36 seconds          50m slow breast
STRAIGHT INTO
3 X 100M Kick  (4 lengths)  15 second rest between each
    1 x Crawl kick – normal – left side – right side – normal
    1 x Crawl kick
    1 x Crawl kick – normal – left side – right side – normal
  30 sec rest
3 x 100  drill – crawl – drill – crawl  15 sec rest between each
    drill 1 = finger drag
    drill 2 = catchup
  30 sec rest
3 x 100 arms alternate choice crawl – 15 sec rest betwen each
     1 – breast crawl alternate
     2 – back crawl alternate
     3 – breast crawl alternate
  30 sec rest
3 x 100 drill – crawl – drill – crawl _15 second restbetween each
     1st   100m drill = skull
     2nd 100m drill = fists
     3rd  100m drill =arm paddle
200 m warm down
11.01.2013   4km
Warmup
250m    Alternate Breatstroke crawl
250m    Alternate backstroke Crawl
250m   Alternate Crawl arms Back kick
250m   Alternate Crawl arms breaststroke arms
Main
10 x 100m follwed by 5 x 200m  —No rest – 50m slow breast between each
10 x 100m times
         1=  1min 21 seconds
         2 = 1min 23 seconds
         3 = 1min 23 seconds
         4 = 1min 23 seconds
         5 = 1min 23 seconds
         6 = 1min 22 seconds
         7 = 1min 22 seconds
         8 = 1min 21 seconds
         9 = 1min 21 seconds
       10 = 1min 19 seconds
5 x 200m times
        1 = 2min 55 seconds
        2 = 2min 53 seconds
        3 = 2min 55 seconds
        4 = 2min 52 seconds
        5 = 2min 53 seconds
Cooldown
  250m cool down