Endurance 1:
400m warm up (as you feel, e.g. 200free, 200 back)
n x 100m on Swim Interval (e.g. 1'45" or 1'40" or 1'30" )
build up to 30 or more
If times slower by 5" then penalty rest of 30"
200m warm down very easy
Choose a swim interval at the start that will allow you to build over the set getting stronger to the finish rather than go too hard at the start and need lots of penalty rest.
n = e.g. 15, 20, 25, 30, or more... depending on goal... e.g. if Ironman you might build up to n = 40
Variation, change to 200m or 300m or 400m (increase swim interval and reduce n) try to maintain no more that 15" rest between each interval.
Endurance 2:
400 wu ayf
n x ( 3 x 100m on m swim interval) where m = a very easy start swim interval e.g. 2'.
Then decrease by 5" after each set of 3 x 100m)
For first set of 3 first 25m fly, second breast, 3rd back
20o wd
For this set you really need to watch the clock. e.g. if start on 2' SI then start on the zero and the next three start on the zero too, however once you start the fourth 100m (second 100m of second set) start on the 55, then the 50, 45. Third set is minus another 5" so start the second 100m of the third set on 35, then 25, then 15... etc going around the clock subtracting the current difference from start.
Ideally this set should be easy to start with and slowly build. Always tends to go very quickly as I have to concentrate on the clock!
Technique: (2.1-2.9Km)
400wu (distance per stroke dps)
Main set 2 or 3 x (
- dps: 16 x 25m 10" rest 8 normal, 4 finger spread, 4 pads
- minimax: 6 x 50m on 1'30" (e.g.) min number of strokes max effort. Aim: lowest value for sum of number of strokes plus time. less than 70. e.g. strokes for 50m = 33, time = 36 => 69.
- Stroke Rate: 4 x 25m on 1'15" fastest rate. Aim > 1.8 e.g. 27 strokes / 15" )
Speed: (2km)
Stretch 10-15'
500m easy every 4th back
1 x 100m time trail (dive start) 5' rest
400m easy dps with pads
2 x 75m TT 3' rest
300m easy dps pull bouy
3 x 50m TT 2'30" rest
200m easy dps pads
4 x 25m TT 2' rest
100wd
Power: (3km)
Warm up
500m every 3rd 25m 5 stroke breathing
300m every 2nd 25m 6 stroke breathing
100m 7 stroke breathing
Strength 1:
2 x 400m 1' rest. first 100m SPRINT. Then steady try to maintain form
200m easy dps pads
Strength 2:
16x25m FLY 10" rest (fins ok)
Strength 3:
16 x 50m sprint with 2' rest + 10 press ups every 2nd rep.
Warm down
200m ayf
That's a killer that one!
