New Swim Plans

For the remainder of the 4 weeks, I’ve come up with some new swim plans which aim to improve my kick, turns and reach when I swim.  Fingers crossed it will work so that I can do the 750m (30 lengths) in under 12 minutes!
(Currently I am averaging abour 24 secs per length, 1 second a metre, 730 seconds for 30 legnths = 12:00)

Hopefully the list below will give you an idea of what I’ll be up to in the pool!

 Fins and
drills (50m pool) (Turns on warm up)
1 4 x 2  100 FC Steady 400
3 x (8 x 2)  8 FC Kick with fins / 8 FC Kick on side with
fins 
2400
4 x 2  One arm only / 50 Fast arms, 50 Steady  /  
D.P.S /  Breathe 3/5/3/7 25s
400
4  Swim Down 200
68   3400




 750m distance (Turns
on warm up and 30s)
2 4 x 4  FC /BC 400
30  FC Steady 750
30  FC Build 750
30  FC Fast 750
8 x 4  50 FC Kick /  50 FC One arm only / 50 Breathe 3/5/3/7 25s
/ 50 Arms only.
800
138   3450




 Fins and drills (Turns
on warm up)
3 4 x 4 FC Steady 400
3 x (16 x 2) 16 FC Kick with fins / 16 FC Kick on side with fins  2400
4 x 4 One arm only / 50 Fast arms, 50 Steady /  D.P.S 
/  Breathe 3/5/3/7 25s
400
8 Swim Down 200
136   3400




 Pull with paddles
& Fast repeats (Turns on 30s)
4 4 x 4  FC Steady 400
8 x 1  Fast arms @ 10s rest 200
3 x 30  Pull, Fastest average @
10s rest.
2250
16  Loosen / Drill (FC one arm only / Kick) 400
130   3250





Possibility to replace 5
& 6 with repeats of 1, 2, or 4.





 Pace & kick (Turns
on 1000ms)
5 4 / 8 / 12 / 16   FC @ 1:40 cycle  1000
16 / 12 / 8
/ 4 
 FC @ 1:35 cycle 1000
6 x 4   25m FC max effort, rest FC Steady 600
6 x 2   FC Build pace 10s rest 300
16  FC KIck or Drill (FC one arm only / Kick) 400
132   3300




 Drills   
lengthen stretch, (Turns on 200ms.)
6 3 x 4 x 100m  One arm only /  D.P.S / 
Kick on side /  Breathe 3/5/3/7.
1200
8 x 8  2 FC Steady, 4 FC Race
pace, 2 FC Steady.
1600
16  Loosen / Drill (FC one
arm only / Kick)
400
128   3200

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