ADVANCED TRAINING SESSION EXAMPLE

  

These sessions are a guide to the type of training sessions that the advanced squad undertakes.  They are also typical of the holiday sessions that the Coach prepares for swimmers who wish to continue training between terms. 

There are a variety of warm ups, main sets and cool down, and for holiday sessions one set of each is undertaken per session.  The objective is to warm up gradually and include some of each stroke that will be done in the main set.

The number of repetitions or change in time cycles is increased or decreased depending on the swimmer.  The emphasis is to give attention to stroke technique at all times and to keep the stroke long, even when fatigued.  The heart rate should not reach the same maximum level two training sessions in a row.  If a hard session is done with the heart rate at race pace on one session, then the next session should be easy. 

 

 

 

 

 

 

 

 

Warm Ups

1. 12 x 50m as alternate 50m free and 50m form (back, breast, or fly) on 60/70sec, only minimal rest

     200m as 25m scull/25m swim

     4 x 100m, build each 100 (20seconds rest)

2. 3 x 400m,  30 seconds rest after each 400m

                1st 400 as 4 x 100  in IM order ( fly - back - breast - free)

                     with first 50m single arm drill (for breast drill 2 kicks 1 stroke) 

                     and second 50m swim

                2nd 400 as alternate 50m breast free kick/50m free or back

                  3rd 400 as back continuous

3. 2 x 600m as 100m free/50m form (30 seconds rest after each)

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Main Sets

1. 16 X 100m free on 1min 45 sec / 1min 50 sec / 2min / 2 min 10 sec or 2min 20 sec (different   time cycles for different standards of swimmers) at 30 - 40 BBM HR (beats below maximum heart rate.  Maximum heat rate equals 220 minus the swimmers age, eg for a 35 year old swimmer it is 220 - 35 = 185 beats per minute.)

Control the stroke all the way through the set 

2. 12 x 100 on 2 min 30 sec.  3 Form stroke 1 free at pace 30 - 40 BBM HR

Control the stroke all the way through each 100.

3.  4 x 400m 1st. as free - 7min

                      2nd. back/breast - 9min / 10 min

                      3rd. 75min/25fly - 8 min

                      4th.  pull free - 8 min

4.  8 x 50 as 3 solid 1 sprint - 90 sec

   12 x 25 as 1 hard 1 easy - 45 sec

     6 x 50 as 2 solid 1 sprint - 80 sec

    12 x 25 as1 hard 1 easy - 40 sec

    4 x 50 at 200 pace - 70 sec

5.  3 x ( fins 4 x 100 IM - 2 min 30 sec breast with fly kick
           (2 x 50 fly solid -  70 sec 

 6.  3 x (2 x 200  - 4 min free or 5 min form 
            (1 x 100 quality - 3 min
            (1 x 100 easy fins choice

   

7.  3 x 600 as 100 swim drill - 20 secs rest in between each 600m

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Warm Down

1. Fins - 300m - 400m easy as back or double arm back

2. Drill/Technique Work

    8 x  50m as 25m swim 25m drill or 50m drill 50m swim - 15 sec rest

3. Fins - Sculling 50m swim 50m for 300 - 400m

During warm down the heart rate should be at about 50 - 80 beats below maximum to assist the body to clear the muscles of any metabolic by-products from the main set.  The more intense the set was the longer the warm down should be.  Generally it should be approximately 10 % of the session's distance.

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