Training plan

By December 8, 2017Uncategorized

So this was pretty popular last year in the run up to Xmas so I am going to progress it slightly so it has an added twist. Thanks to Mr Trew for the original concept. Join us in Italy in May if you fancy more of this kind of fun, challenging swimming. Try one of these each week through to mid January to keep you focused and heading back to the pool frequently.

There is nothing quite like having some goals and targets to get you motivated and back to the pool frequently. Try these simple mainsets 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
In 4mins swim as many 25m FC swims as you can resting 5secs.
8mins and swim as many 50m as possible resting 10secs. 
4mins as many 25m <rest 5> record how many, aim to be similar numbers!

WEEK2
In 4mins swim as many 25m FC swims as you can resting 5secs.
8mins and swim as many 50m as possible resting 10secs. Record how many, aim for similar numbers!
12mins and swim as many 75m as possible resting 15secs. GO STEADY -record how many –  50m swim down 


WEEK3
In 4mins swim as many 25m FC swims as you can resting 5secs.
In 8mins swim as many 50m as possible resting 10secs. Record how many
12mins and swim as many 75m as possible resting 15secs. GO STEADY -record how many –  50m swim down

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

WEEK4
After your warmup and subset – this is a nice little 35-40min mainset
16mins FC, swim as many 100m as possible within, resting 20secs after each 100. What was the number swum? 50 swim down

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

8mins and swim as many 50m as possible resting 10secs.
4mins as many 25m <rest 5> as possible
 
Aim to hold same number throughout. 

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