Advanced sample sessions designed by Karen Pickering for Human Race

16th September 2015

Technique
Stroke technique is important especially when swimming long distances. The more efficient your stroke is the more energy you will have to complete a long distance swim. It’s also important to practice “sighting” if you will be swimming outdoors so that you swim the shortest route.

Fitness
No matter how fit you are when you start a new exercise it can always feel tough but your fitness levels will improve quickly as you continue to train. To make the session longer or tougher you can increase the number of reps in the Main Sets &/or Sub Sets and try to push yourself to do this as you progress.

Use a pace clock to monitor your times. Unless it is a Max Effort set ideally you should try and keep your times for the reps the same throughout a set. As you improve technique & fitness these rep times should get quicker.

Mixing up strokes will help you work a variety of muscles. Using Fins & Paddles also help to isolate certain muscles and work them harder.

Speed/Power
Even if you are training for a long open water swim or a triathlon it doesn’t mean you only have to do long swims in training. Short distances at max speed (Full Stroke, Arms Only or Legs Only) are a good addition to your normal speed training to get your heart rate up. By adding in the use of Fins &/or Paddles you will be able to do a really good ‘Power’ work out using the resistance of the water.

ADVANCED SWIMMER SAMPLE SESSIONS


#1

AIM: AEROBIC FITNESS (UPPER BODY) & EFFICIENCY DRILL
EQUIP NEEDED: KICK BOARD & PULL BUOY (PADDLES OPTIONAL)
TIPS: TO MAKE MAIN SET HARDER DO 2 OR 3 BUTTTERFLY KICKS OFF THE WALL ON FRONTCRAWL TURNS

TOTAL: 2000m

WARM UP
200m Mix Strokes, Steady Pace
100m Legs Only, Steady Pace

MAIN SET Medium Pace, 30 seconds rest between each 100m
2 x 100m Front Crawl
2 x 100m Front Crawl Arms Only (with pull buoy)
2 x 100m Front Crawl
2 x 100m Front Crawl Arms Only
2 x 100m Front Crawl

SUB SET – DRILLS Any Stroke, Steady Pace, 30 seconds rest between each 50m
8 x 50m as:
Count your arm pulls on 1st 25m, aim for 4 less on 2nd 25m
(This is to help you improve efficiency)

WARM DOWN
100m Legs Only, Steady Pace
200m Backstroke or Breaststroke, Steady Pace


#2

AIM: SPEED
TIP: THE SESSION IS SHORTER IN METRES AND THE REST INTERVALS ARE LONGER SO THE QUALITY SHOULD BE HIGHER
LEVEL: TO MAKE MAIN SET HARDER BREATHE EVERY 5 OR 7 ARM PULLS ON FAST 25m

TOTAL: 1300m

WARM UP
200m Any Stroke, Steady Pace
4 x 50m with 30 seconds rest between, getting faster 1 to 4

MAIN SET Speed
20 x 25m with 45 seconds between each 25m as:

2 x 25m Max Speed   )
2 x 25m Steady Pace ) 5 Times Through

DRILL SET
8 x 25m with 30 sec rest as:

2 x 25m Double Arm Backstroke       )
2 x 25m Water Polo Front Crawl Drill ) Twice Through

WARM DOWN
200m Any Stroke, Steady Pace


#3

AIM: AEROBIC FITNESS
EQUIP NEEDED: KICK BOARD. PADDLES OPTIONAL
TIP: USE PADDLES IN MAIN SET TO WORK UPPER BODY HARDER

TOTAL: 2100m

WARM UP
100m Front Crawl, Steady Pace – Practice ‘sighting’
100m Individual Medley
100m Front Crawl, Steady Pace – Practice ‘sighting’

MAIN SET
16 x 100m with 30 seconds rest between each 100m as:

3 x 100m Front Crawl, Medium Pace                                                      )
1x 100m Backstroke, Breaststroke or Individual Medley, Medium Pace ) 4 Times Through

WARM DOWN
200m Legs Only, Steady Pace


#4

AIM: AEROBIC FITNESS & BREATH CONTROL
EQUIP NEEDED: PULL BUOY & KICK BOARD
TIP: TO WORK ABS DO 2 OR 3 BUTTERFLY KICKS, WITH ARMS EXTENDED, OFF EACH START & TURN IN MAIN SET

TOTAL: 1750m

WARM UP
200m Any Stroke, Steady Pace

MAIN SET Any Stroke
200m Arms Only )
50m Legs Only    )
200m Arms Only ) All medium pace with 30 seconds rest between each rep
50m Legs Only    )
200m Arms Only )
50m Legs Only    )

BREATHING DRILLS
12 x 50m Medium Pace with 45 seconds rest as:

2 x 50m Front Crawl, breathing every 5 or 7 Arm Pulls )
1 x 50m Any Stroke, breathing normally                        ) Four Times Through

WARM DOWN 20 seconds rest between each 50m
4 x 50m Legs Only, Steady Pace