Weekly Swim Session 29 August 2017

Download and print this session plan here: session plan 134

This week, we push above threshold, extending out the duration of efforts to push aerobic capacity, using a medium volume reps at high intensity.

Warm Up:

3 x 100m easy pace, 10 sec rest after each

Technical set:

4 x 50m as long doggy paddle to halfway, swim to wall (option of using pull buoy for greatest effect)

Main set:

100m >threshold pace 10 sec rest

200m > threshold pace 20 sec rest

300m >threshold pace 30 sec rest

400m > threshold pace 40 sec rest

500m > threshold pace 50 sec rest

600, at threshold pace 60 sec rest (novice swimmers may choose to skip this rep)

Warm down:

200m     Very easy

Total Volume:

2200m – 2800m

Coaching Points:

If you choose to not deploy a bull buoy for doggy paddle drill, use only a light flutter kick for balance. Ensure the catch-pull phase of the stroke is generating propulsion, rather than the kick.

This set is meant to be tough.  Resist the urge to back off intensity and settle back into ‘sweet spot’. Do the work now, the rewards will come later!

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Weekly swim session plan 22 August 2017

Download and print the session plan here: session plan 133

This week, we use threshold swim effort, combined with diminishing rest periods to simulate increased stress during racing. The rest interval has become particularly important for training session success.

Warm Up:

3 x 100m easy pace, 10 sec rest after each

Technical set:

4 x 50m as head-up life saver going up the pool, swim back with early vertical forearm focus.

Main set:

300m threshold (zone 4) 40 seconds rest

300m threshold (zone 4) 30 seconds rest

300m threshold (zone 4) 25 seconds rest

300m threshold (zone 4) 20 seconds rest

300m threshold (zone 4) 15 seconds rest

300m threshold (zone 4) 10 seconds rest – Novice swimmers may wish to skip the last two reps

300m threshold (zone 4) 5 seconds rest

Warm down:

200m     Very easy

Total Volume:

2200m – 2800m

Coaching Points:

Keep a high stroke cadence during head-up life saver. Carry that stroke rate into your swim.

Don’t go out too hard in the main set, or you’ll suffer later in the reps.

Weekly swim session plan 15 August 2017

Download and print this session plan here: session plan 132

This week, we are back at threshold to maintain the fitness gained over the last two weeks working above threshold.

Warm Up:

3 x 100m easy pace, 10 sec rest after each

Technical set:

4 x 50m as kick (without board) or skating up the pool, swim back.

Main set:

200m threshold (zone 4) 30 seconds rest

400-800m continuous (zone 4) 60 seconds rest

2 x 100m threshold (zone 4) 20 seconds rest

Warm down:

200m     Very easy

Total Volume:

1500m – 1900m

Coaching Points:

This short session should be swum at the appropriate intensity – Zone 4 threshold.  Be disciplined with rest period in order to prevent heart rate dropping too far between reps.

Weekly Swim Session Plan 8 August 2017

Download and print this session plan here: session plan 131

This week, we continue to push our upper limits, using zone 5 ‘VO2’ for a couple of short reps (think of this as being faster than race pace if you’re less familiar with HR zones) and recovering in zone 2 three short reps, allowing heart rate to recover actively. All rests 20seconds / 50m swum.

Warm Up:

200m easy pace

Technical set:

4 x 50m Head-up life-saver (Tarzan drill) going up the pool, swim back with catch focus.

Main set:

2 x 50m                  Zone 5                     20 seconds rest after each

3 x 50m                  Zone 2                     20 seconds rest after each

Repeat the above 4 – 8 times

Warm down:

200m     Very easy

Total Volume:

1600m – 2600m

Coaching Points:

Swim the zone 5 reps at above race pace and really feel the difference on the zone 2 efforts and allow your heart rate to continue to recover while swimming easy (rather than extending the rest period). Be disciplined with 20 second rests.

Weekly Swim Session Plan 1 August 2017

Download and print this session plan here: session plan 130

This week, we are going to build on last week’s threshold session by pushing above threshold, then settling back into tempo, with the aim of consistent pacing through the longer reps. We’ll be using zone 5 ‘VO2’ for shorter efforts (think of this as being faster than race pace if you’re less familiar with HR zones) and zone 3 ‘Tempo’ for longer efforts. All rests 10seconds / 100m swum.

Warm Up:

200m easy pace

Technical set:

4 x 50m sculling to halfway, swim to wall

Main set:

100m Zone 5 (10s)    then                200m Zone 3 (20s)

100m Zone 5 (10s)    then                300m Zone 3 (30s)

100m Zone 5 (10s)    then                400m Zone 3 (40s) (Novice or slower swimmers, skip this rep)

100m Zone 5 (10s)    then                500m Zone 3 (50s)

100m Zone 5 (10s)    then                300m Zone 3 (30s)

Warm down:

200m     Very easy

Total Volume:

2300m – 2800m

Coaching Points:

Be disciplined with rest periods and efforts.  Don’t go out too hard in early zone 3 reps.  Zone 3 should feel pretty easy in comparison to the zone 5 effort.  If you go out too hard early, say in zone 4 Threshold, then you’ll struggle to complete the set.