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Week 0 / Week 1

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Created on 13 October 2017 Last Updated on 21 October 2017
Written by Administrator Hits: 9

Week Zero is 2 sessions of the type you have been doing recently and a 3rd session where in you do a css trial

CSS trial for middle and long distance freestyle

1) warm up for 5 minutes

2) 400m Time Trial

3) 30 minutes of light swimming and resting

4) 200 m Time Trial

5) cool down

 

CSS trial for 2nd strokes

1) warm up for 5 minutes

2) 300m Time Trial

3) 30 minutes of light swimming and resting

4) 100 m Time Trial

5) cool down

 

Your CSS time is the time calculated in (2) take away the time calculated in (4) and then divided by 2. This gives you a training pace for 100s.

 

Week 1

Freestyle Events

2 K Drill Set  
   
10 x 25 warmup on 40s  
500 m bands https://www.decathlon.co.uk/swimming-band-id_8219506.html
400 m kick kick from the hips and not the knees. Try to balance through the water as opposed to just a splashing exercise
600 m six beat switch https://www.youtube.com/watch?v=HWrAYcmexqQ
5 x 100 at CSS speed with 10s rest after each (round your CSS speed up or down to the nearest 5s)  
250 cool down  
   
   
   
   
2 K CSS set (1)  
   
10 x 25 warmup on 40s  
20 x 100 at CSS speed with 15s rest after each (round your CSS speed up or down to the nearest 5s)  If you are doing second stroke training: 15 x100
250 cool down  
   
   
2 K CSS set (2)  
   
10 x 25 warmup on 40s  
10 x 200 at CSS speed with 15s rest after each (round calculated rep time up or down to the nearest 5s)  If you are doing second stroke training: 7 x 200
250 cool down  
   
   
Lactate session: see lactate worksheet  

Week 2

2.5 K Drill Set  
   
10 x 25 warmup on 40s  
1000 m bands  
400 m kick kick from the hips and not the knees. Try to balance through the water as opposed to just a splashing exercise
600 m six beat switch https://www.youtube.com/watch?v=HWrAYcmexqQ
5 x 100 at CSS speed with 10s rest after each (round your CSS speed up or down to the nearest 5s)  
250 cool down  
   
   
   
   
2.5 K CSS set (1)  
   
10 x 25 warmup on 40s  
25 x 100 at CSS speed with 15s rest after each (round your CSS speed up or down to the nearest 5s)  
250 cool down  
   
   
2.5 K CSS set (2)  
   
10 x 25 warmup on 40s  
10 x 200 at CSS speed with 15s rest after each (round your CSS speed up or down to the nearest 5s)  
2 minutes rest  
10 x 50 at (CSS speed / 2) with 5s rest after each (round this value up to the nearest 5s)  
250 cool down  
   
   
Lactate session: see lactate worksheet  
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