mini training plan to see you through to Xmas

By November 22, 2016Uncategorized

There is nothing quite like having some goals and targets to get you motivated and back to the pool frequently. Try this simple block of work after a choice 400m warm and some build 25m to elevate HR <8×25 build each length slow to fast to get nicely warmed>

200m easy relaxed FC with good tech to swim down post mainsets as follows

A more in-depth fitness and tech plan is now available if you prefer – SFT TRAINING PEAKS PLAN
WEEK 1
8mins and swim as many 50s as possible resting 10secs
4mins as many 25s <rest 5> record how many, aim to be similar numbers!
WEEK2

12mins and swim as many 75s as possible resting 15secs. GO STEADY -record how many –  50m swim down

8mins and swim as many 50s as possible resting 10secs. Record how many, aim for similar numbers!
4mins as many 25s <rest 5> as possible – Record how many, aim for similar numbers throughout
 
WEEK3

12mins and swim as many 75s as possible resting 15secs. Record how many! 50m swim down

8mins and swim as many 50s as possible resting 10secs. What was the number?  aim for similar numbers throughout
4mins as many 25s <rest 5> as possible,  aim for similar numbers throughout
 
WEEK4
After your warmup and subset – this is a nice little 35-40mainset
16mins FC, swim as many 100s as possible within, resting 20secs after each 100. What was the number swum? 50 swim down

12mins and swim as many 75s as possible resting 15secs. What was the number? 50 swim down

8mins and swim as many 50s as possible resting 10secs. What was the number?  aim for similar numbers throughout
4mins as many 25s <rest 5> as possible
 
Aim to hold same number throughout 

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