1hr 45m 4.6km Training Session

To complete this as written, you should be capable of swimming repeatedly 100m off 90secs. Times and distances should be altered to match your current ability and fitness levels.
You will need the following swim aids – Paddles, Pullbuoy, Flippers/Fins
WARM UP

• 400 metres of drills, stroke variety – mix it up

DRILL WORK

• 10 x 200m swim and rest off 3.30 as follows:
• – 2 full stroke
• – 2 pullbuoy
• – 2 paddles
• – 2 finger drag combined with catch up
• – 2 full stroke

MORE DRILLS – FLIPPER WORK – KICKING
Very hard sprints – WORK AT IT

• 12 x 50m kick sprints swim & rest off 1.15 as follows: –
• – 1 on front,
• – 1 on left side,
• – 1 on back,
• – 1 on right side.

Use F/S & B/S kick when on front/back, use fly kick when on side. When on side, 1 arm extended in front, and if you wish to make it harder, point the other hand at ceiling.
HARD ENDURANCE
Repeat this twice

• 50m off 50 seconds
• 100m off 1.40
• 150m off 2.30
• 100m off 1.40
• 50m off 50 (go straight into the second set)

SPRINTS AND STAMINA BUILDING
Starting at the deep end of the pool for these 50’s

• 6 x 50 as follows: –

Breath hold for as much of the 50m as possible, i.e. breathe every 7 or 9 strokes if you can. Then go straight into 15seconds treading water, with hands on head trying to raise you waist out of the water.
Take 30 seconds rest and repeat 6 times.
COOL DOWN

• 400 metres, relax, stretch

Total distance covered = 4.6k