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.

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