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Training Plan and Schedules
This is my monthly training plan.
During the course of Training for the above
I haven’t just plodded up and down mile after mile (Ok it
may look like plodding!). I have been swimming interval sets of various
distances. Here are a few of my favourites (some of the distances are
still to be tested yet) if they of any use to you feel free to try them
and give me some feedback if they work for you.
2.5k Session
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250
250m Warm up (F/c,B/k)
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600
6 x 100m @ 2:00 (1-2) 1:50 (3-4) 1:45 (5-6)
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500
2 x (5 x 50m f/c @ 1:10) 1 min rest
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600 Pyramid 50, 100, 150, 150, 100, 50m f/c
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100
Easy swim
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250
10 x 25m (f/c,b/k alt) @ 50 secs
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200
200m Swim down
2500m
3k Session
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200
200m warm up( f/c.B/k)
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800
4 x 200m f/c @ 3:45
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400
8 x 50m b/k @ 1:20
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500
5 x 100m f/c @ 2:00
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600
2 x (3 x 100m kick f/c br b/k)
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100
Easy swim
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250
10 x 25m sprints alt f/c b/k
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150
200m Swim down
3000m
2 Mile Imperial Session (33yrd Pool)
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132 4x33yds Warm Up
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400
1x 400yds @ 6mins
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Rest
(1min)
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800 4x200yds @ 3mins
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Rest
(1min)
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800 8x100yds @ 1:30mins
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Rest
(1min)
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1056 16x66yds @ 1mins
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Rest
(1min)
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264 8x33yds @ 30secs
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Rest
(1min)
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66
Swim Down
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3518
Yards
2 Miles
4k Session
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100
100m warm up
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100
100 kick (50m.f/c,25m.Brst,25m.B/k)
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1500 Pyramid 100swm, 200pull,300swm,400pull,500mswim (All
f/c)
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200
200 kick (100m.f/c,50m.Brst,50m.B/k)
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1500 Pyramid 500pull,400swm,300pull,200swim,100pull (All
f/c)
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200
200 kick (100m.f/c,50m.Brst,50m.B/k)
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300
8x50m (4@ 1min,4@ 50secs)
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100
100m Swim down
4000m
7k Session (in 50m Pool)
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150
150m Warm up
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800
1x800 @ 18min
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800
2x400 @ 9 Mins
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600
3x200 @ 4:30 Mins
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400
4x100 @ 2:20 Mins
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250
5x 50 @ 1min
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100
Esy B.Strke
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Rest (4
Mins)
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1900 1x1875(1900in a 50m pool) Timed for nautical mile
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Rest (5
Mins)
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1500 Random Dice sets (30sec Rest) for half an hour
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Rest (3
mins)
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50
1x50 @ 1min
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100
1x100 @ 2min
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150
1x 150 @ 1:30 min
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100
1x 100 @ 2min
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50
1x50 @ 1min
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50
1x 50 swim down (Backstroke)
7000 Metres
Following sets care of the Mad
Fish Mark Bayliss !!
11k Session
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300 300 metre warm-up
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300 300 metre pull
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2400 3 X 400 swim, kick, pull with
paddles twice through
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400 400 swim @ 8mins
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300 300 pull with paddles
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200 200 kick
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100 100 Drill, one hand touching
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900 3 X 50, 100, 150, 50sec,1:40,
2:30
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3 X 1200
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1200 1st - hold even 600, 400,
200,rest 20, 15, 20
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1200 2nd 1200 continuous
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1200 3rd 300,200,100,100,200,300rest
15secs between each distance
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300 300 kick
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500 10 X 50 @ 50 sec
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100 100 cool off
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1500 5 X 300 @ 4:45
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100 100 Cool down
11000 Metres
15,000m
split in to 3 x 5,000m
Set 1
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15 x 100m swim - 5 to 10 secs rest
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15 x 100m band only - 5 to 10 secs rest
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20 x 100m pull - 5 to 10 secs rest
Set 2
Set 3
15000 metres
15,000m
Set 1 (5,000m)
Set 2 (Main Set) (8,000m)
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10 x 100m Swim 5-10 secs rest
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5 x 200m Swim 5-10 secs rest
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2 x 500m Swim 5-10 secs rest
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1 x 1,000m Swim 5-10 secs rest
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1 x 1,000m Pull 5-10 secs rest
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2 x 500m Pull 5-10 secs rest
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5 x 200m Pull 5-10 secs rest
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10 x 100m Pull 5-10 secs rest
Set 3 (2,000m)
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1 x 1,500m Swim Hard
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500m swim (Warm down)
15000 metres
18,
000km (With
the option of doing 21km)
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10 x 50m, 1st 5 swim, 2nd 5 pull
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10 x 100m, 1st 5 swim, 2nd 5 pull
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10 x 150m, 1st 5 swim, 2nd 5 pull
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10 x 200m, 1st 5 swim, 2nd 5 pull
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(10 x 250m, 1st 5 swim, 2nd 5 pull
Only if doing 21k)
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10 x 300m, 1st 5 swim, 2nd 5 pull
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10 x 400m, 1st 5 swim, 2nd 5 pull
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10 x 500m, 1st 5 swim, 2nd 5 pull
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500m kick (1000m if doing 21k)
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500m swim warm down
18000 metres
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