Personal Training, Rowing, Spinning, Triathlon

SWIM TRAINING AND INFORMATION In this section…information about swim drills and sessions, effort guides and some video links below SESSION IDEAS Session1 4x10025 drill/25 swim400 4x50kick front sides back200 2x200swim75% 30s rest400 4x100swim80% 30s rest400 4x5025m easy /25 hard200 1x200swim down drills200 TOTAL1800 Session2 4x10025 drill/25 swim400 4x50kick front sides back200 1x200swim80% 30s rest200 1x400swim75% 30s rest400 1x200swim80% 30s rest200 1x200swim down drills200 TOTAL1600 Session3 4x10025 drill/25 swim400 3x50building150 3x200swim75% 30s rest600 3x100swim80% 30s rest300 3x50sprints150 1x100swim down drills100 TOTAL1700 Session4 4x10025 drill/25 swim400 4x50kick200 4x200swim75% 20s rest800 6x100swim80% 30s rest600 1x200hard200 1x200swim down drills200 TOTAL2400 Session5 4x10025 drill/25 swim400 4x50building 200 2x200swim80% 30s rest400 1x400swim75% 20s rest400 2x200swim80% 30s rest400 1x200swim down drills200 TOTAL2000 Session6 4x10025 drill/25 swim400 4x50building200 4x200swim75% 20s rest800 4x100swim80% 30s rest400 6x50sprints300 1x100swim down drills100 TOTAL2200 Session7 1x200silent stroke200 4x200mod/hard 30s rest800 8x100mod/hard 20s rest800 16x50race pace off 1min800 1x200hard200 1x200swim down drills200 TOTAL3000 Session8 1x200silent stroke200 4x100mod/hard 30s rest400 3x200mod/hard 30s rest600 2x400mod/hard 30s rest800 4x100mod/hard 30s rest400 2x100swim down drills200 TOTAL2600 Session9 4x10025 drill/25 swim400 4x50building200 6x200swim75% 10s rest1200 6x100swim80% 30s rest600 8x50sprints400 1x100swim down drills100 TOTAL2900 Levels of Effort Level 1 O2Very easy warm-up intensity swim. Level 2 O2Aerobic Endurance sets are best performed at this level which will eventually start to feel fatiguing in the longer sets. Level 3 LTVThis is your sustainable Time Trial pace - to improve you times you must do the majority of your main set training just slightly above and below this pace. Level 4 VO2This pace is just above what you were able to maintain for your Time Trial - working at this slightly higher intensity will accustom your body for swimming at speeds above what you are used to, and prepare you for those which you desire in the final Time Trial. Level 5 LACWhilst you might not feel this level to be a total sprint (particularly at the shorter intervals), it will become difficult to achieve these times at anything over 2 or 300m. This is very high intensity work and should be done when you are feeling fresh. Drills Swim Drill1 Click Here Swim Drill2 Click Here Swim Drill3 Click Here Swim Drill4 Click Here Swim Drill5 Click Here Swim Drill6 Click Here Swim Drill7 Click Here Swim Drill8 Click Here Swim Drill9 Click Here Videos Swim Video1 Click Here Swim Video2 Click Here Swim Video3 Click Here Swim Video4 Click Here Swim Video5 Click Here Swim Video6 Click Here