Intermediate/Advanced Swimming Programme

Maybe you are a frequent swimmer and want to get more out of your training? Or maybe you are currently competing in triathlons and want to improve on your times? Perhaps you are used to cycling and running sessions but don’t know how to plan a swimming programme? Or maybe you are stuck in a rut with no idea if you’re improving or if you are even swimming with the correct technique? Here is a swim plan to help you get fitter through progressive swimming workouts. The key is to build fitness whilst maintaining or developing better technique. Do not sacrifice good technique for speed.

WARM UP

• 1 x 200 FREE
• 4 x 100 (25 BUTTERFLY KICK, 25 BUTTERFLY KICK ON BACK, 25 SIDE KICK RIGHT, 25 SIDE KICK LEFT)
• 4 X 50 (25 DRILL, 25 FREE)

SET 1

• 4 X 200 FREE 70% MAX (20 SECONDS REST)

SET 2

• 6 X 100 FREE 90% MAX (20 SECONDS REST)

SET 3

• 4 X 150 (50 FREE, 50 NON, 50 FREE), (15 SECONDS REST)

COOL DOWN

• 5 x 100 PULL (15 SECONDS REST)

KEY

• M = METERS
• % MAX = % OF MAX SPEED
• NON = ANY OTHER STROKE
• FREE = FREESTYLE
• PULL = PULLBOUY
• SIDE KICK = DRILL
• *DRILL = SWIM DRILLS
• BACK = BACKSTROKE

* EXAMPLE DRILLS;

• Pull – Using the pullbouy inbwteeen your legs, while legs are imobilized focus on your upper body technique, lengthening out with each stroke.
• Catch Up – Pull with one arm at a time and touch your hands in a streamlined position out front between each alternating arm stroke.
• Finger Tip Drag – Swimming normal freestyle while dragging your fingertips along the surface of the water on the recovery. focus on high elbows as you bring your arm over.
• Clenched Fist – Swim freestyle with your hands in a clenched fist.
• Side Kick – Kick with your hips and shoulders rotated to the side. extend the arm closest to the bottom of the pool out in front and hold other arm against the side of the body.

*OPEN WATER DRILLS;

• Sighting – Swim normal freestyle and then on every 5th stroke lift your head above the water and sight an object in the distance.
• Blind – Swim normal freestyle with your eyes completely closed. if you do this for a length it will give you an idea of how many strokes you complete before you start to go off course. you will then know how often you need to sight when swimming in open water.