Swim Homework

Friday, February 17 2006 @ 02:36 PM GMT

Contributed by: eimhin

Update: These sessions are for ideas and guidance only. If you cannot make them on the times then adapt them to allow yourself 10-15 secs rest on the aerobic sets.

Where it states that something should be swum 'FAST' the rest is longer to allow you to recover - it should be an anaerobic so swim as fast as you can.

If swimming in a 25m for a set of up to 300m reduce times by up to 10 seconds/ for longer than 300 reduce times between 15-20 secs but keep the set aerobic.

I will endeavour to put up one session on the site per week but if i miss one just repeat an earlier one from the site. Lisa.

Sunday's Intermediates and Advanced swim session has been cancelled, but here's some homework for the weekend anyway! The times are aimed at the middle level of each lane. Lisa has made the intermediates' times slightly easier to encourage more people to do the set.

Again, if you cannot make the times in the advanced lane, please move back to the intermediate lane - there is no shame in doing this and it will be of more benefit to you over all as you will be training to your ability and heart rate, not someone elses...

Note that in the main set for each there are 50's fast, with considerably longer rest than normal - this is to make you swim as fast as you can, therefore being in need of more rest. If you do not need the rest it is because you are not swimming fast enough!

Sunday 19/2/06
Intermediates:
Warm Up:
200 Swim + 100 catchup+ 100 fists closed 400
4 x 100 - take 15 secs rest after each one as: 400
25 kick, arms outstretched in front, 25 full stroke
25 lick on back arms by sides, 25 full stroke
Main Set:
200 aerobic swim frontcrawl on 4.30 + 50 fast on 1.30 1500
100 aerobic swim on 2.20 + 50 fast on 1.20
50 aerobic swim on 1.10 + 50 fast on 1.15
Repeat 3 times, take an extra 30 secs after each full set
400 stretch out swim, breathing every 3 for 50m, then every
4 for 50m, then every 5 for 50m and repeat. 400
Total 2,700
Advanced:
Warm Up:
200 Swim + 100 catchup+ 100 fists closed 400
4 x 100 - take 15 secs rest after each one as: 400
25 kick, arms outstretched in front, 25 full stroke
25 lick on back arms by sides, 25 full stroke
Main Set:
200 aerobic swim frontcrawl on 3.30 + 50 fast on 1.10 2000
100 aerobic swim on 1.45 + 50 fast on 1.10
50 aerobic swim on 1.00 + 50 fast on 1.10
Repeat 4 times, take an extra 30 secs after each full set
300 stretch out swim, breathing every 3 for 50m, then every
4 for 50m, then every 5 for 50m and repeat. 300
Total 3,100

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