|
The training sessions vary according to time of year. The aim is to
peak for GB championship in June and National Championships in
October.
The top lane will complete about 6000 metres and the bottom lane
about 3500 metres in an aerobic 2 hour Sunday session. A few sample
sessions are listed below
Thursday 18th Feb 9.00-10.15pm
Warm up
400 free 2 x 200 back 4x 100
1200
Main set
1x 25 free pull 1x 200 kick
1x 50 free pull 1x 175 kick
1x 75 free pull 1x 150 kick
1x 100 free pull 1x 125 kick
1x 125 free pull 1x 100 kick
1x 150 free pull 1x 75 kick
1x 175 free pull 1x 50 kick
1x 200 free pull 1x 25 kick
Lane 1 fins pull on 30 kick on 30 base
Lane 2+3 no fins pull on 30 kick on 35 base
Lane 4+5 no fins pull on 25 kick on 30 base
Lane 6 start set in reverse 1x 200 free 1x 25 kick ... ... ...3000
Swim down
200 free 100 back 200 IM 100 free 200 back 3800
Friday 9:00-10:00
Warm up
300 free 200 IM 100 Back 200 IM 300 free 1100
Main 1
1x 400 free 4x 100 free descending 1-4
1x 400 free 2x 200 free negative split
1x 400 free
400s descending 1-3
top lane on 85 base mid lanes on 95 base bottom lane on 1:40 base
3100
Main2
5x ( 1x 100 free quick 1x 50 No1 max 1x 50 recovery)
Top on 85 60 90
Mid on 95 60 90
Bottom on 1:40 60 90
2100
Swim down
200 free/ 200 back 100 own choice
2600/3300
Sunday 21st February 7:00-8:30pm
Warm up
200 free 100 free build 50 free fast
200 IM 100 IM kick 50 No1 fast
700
10x50 kick fins as 2x free kick on 45/50/55
2x fly kick on 55/60/65
1200
Main
300 free 200 free faster 100 free faster again
Lane 4-5 on 1:30 lane 2-3 on 1:40/1:45 lane 1 on 1:50 lane 6 with
30sec
300 IM 200 IM faster 100 IM faster again
Lane 4-5 on 1:40 lane 2-3 on 1:50/1:55 lane 1 on 2:00 lane 6 with 30
sec
300 free 200 free faster 100 free faster again
Lane 4-5 on 1:25 lane 2-3 on 1:35/1:40 lane 1 on 1:45
300 IM 200 IM faster 100 IM faster again
Lane 4-5 on 1:35 lane 2-3 on 1:45/1:50 lane 1 on 1:55
3600
Swim down
4x75 rotating IM Kick with15sec 200 free easy
4x75 rotating IM Drill with 15sec 200 free easy
4600
Friday 12th March 2010
Warm up
200 free 150 back 100 IM 50 Own Choice 100 IM 150 back 200
free
Short rest 15 seconds between strokes
950
Pre set
6x (1x 50 no1 drill on 60 1x 25 as 15max on 40)
1400
Main set
1x100 no1 max 1x 100 easy all on 2:00
200 free quick on top lane 3:00 middle lanes 3:20 bottom
lanes 3:40
2x 100 free faster on 1:40
1:50 2:00
4x 50 free max on 55
60 65
1x 100 No1 max 1x 100 easy on 200
2400
Swim down
150 free 150 back
100 free 100
back 2900
|