2500m

Below are my swim sessions: 2000-2500m, 12 sessions done one after the other each time I go swimming: 2500m Excel version for printing

The layout of my 2500m sessions is as follows:

Session, Metres, Lengths, Stroke/Drill.

1 W Up: 400m, 4 x 4, 100m FC, BC, FC, BS with 75 secs rest.
Set 1: 400m, 4 x 4, 4 x 100m FC – 25m fast / 75m steady.
Set 2: 600m, 3 x 8, 3 x 200m – 25m fast / 25m easy.
Rest: 500m, 5 x 4, 100m FC / 100m alternate stroke.
100m, 4 ,BC kick swim down.
2000, 80, 40 mins

2 W Up: 400m, 2 x 8, 200m FC, 200m BC.
Set 1: 400m, 4 x 4, FC / FC pull / FC / 75m FC swim & 25m FC kick arms in front.
Set 2: 600m, 3 x 8, 3 x 200m FC build.
Rest: 500m, 2 x 10, FC / BS – concentrate on strong push & glide / turn.
100m, 4, BC kick swim down.
2000, 80, 40 mins

3 W Up: 300m, 3 x 4, FC steady / FC pull / FC kick
Set 1: 1600m, 64 ,FC fast and strong. Time trial.
Rest: 200m, 4 x 2, Choice kick swim down.
2100, 84, 42 mins

4 W Up: 400m, 4 x 4, FC steady, FC kick, FC fast, FC pull.
Set 1: 400m, 2 x 8, FC kick / BC kick by 50m.
Set 2: 900m, 6 x 6, 6 x 75m FC / 75m FC pull. (6 fast strokes, 12 easy)
Rest: 300m, 6 x 2, FC Swim / Kick arms in front / Pull – concentrate on breathing.
100m, 4, Sculling / Kicking on back.
2100, 84, 42 mins

5 W Up: 400m, 4 x 4, FC steady, FC kick, FC fast, FC pull.
Set 1: 400m, 8 x 2, FC kick / BC kick by 50m
Set 2: 1000m, 10 x 4 ,FC – sprint 25m, steady 75m.
Rest: 300m, 3 x 4, FC distance per stroke.
100m, 4, BC kick swim down.
2200, 88, 44 mins

6 W Up: 200m, 8, FC build.
Set 1: 1000m, 40, FC steady: 100m / 200m / 300m / 400m / (4,8,12,16)
Set 2: 1000m, 40, FC fast: 400m / 300m / 200m / 100m (16,12,8,4)
Rest: 100m, 4, BC kick swim down.
2300, 92, 46 mins

7 W Up: 400m, 2 x 8,  FC build.
Set 1: 1500m, 5 x (3 x 4), FC steady. Every 3rd 100m fast.
Rest: 400m, 4 x 4,  FC / BS swim down.
2300, 92, 46 mins

8 W Up: 400m, 4 x 4, FC steady / FC pull / FC kick arms in front / FC steady.
Set 1: 1600m, 64, FC fast and strong. Time trial.
Rest: 400m, 8 x 2,  FC / BC kick with float.
2400, 96, 48 mins

9 W Up: 200m, 2 x 4, FC steady.
Set 1: 800m, 8 x 4, FC pull descend by 100m.
Set 2: 1000m, 40, FC fast and strong.
Rest: 200m, 8, BS swim down.
2200, 88, 44 mins

10 W Up: 400m, 4 x 4, BC / FC.
Set 1: 600m, 3 x 8, FC steady / FC kick arms in front / FC fast.
Set 2: 800m, 32, FC fast and strong.
Rest: 200m, 8, BC swim down.
2000, 80, 40 mins

11 W Up: 200m 8 FC
Set 1: 600m, 6 x 4,  50m fast arms, 50m steady / DPS / Build / Breathe 3-5-3-7.
Set 2: 800m, 32, FC fast and strong.
Rest: 500m, 5 x 4, FC descend.
100m, 4, Choice kick swim down.
2200, 88, 44 mins

12 W Up: 500m, 20, FC steady.
300m, 12, FC fast.
Set 1: 500m, 20, FC steady pull.
300m, 12, FC fast.
Set 2: 500m, 20, FC steady.
300m, 12, FC fast.
Rest: 100m, 4, Choice kick swim down.
2500, 100, 50 mins

1 mile Time Trials: Time & time per 25m.
2 August 2010: 29:06 = 27.2 secs
17 August 2010: 27:57 = 26.2 secs
11 October 2010: 29:06 = 27.2 secs
13 November 2010: 27:15 = 25.5 secs
24 September 2011: 29:00 = 27.1 secs

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