Jul
31
2017

Summer Training – Week 4

Weekly Update

The official sessions are beginning to tail off and a well deserved break is now well on the horizon!!

Weekly training

Swimming sessions: 2 morning sessions this week.  Tuesday morning will be a middle distance set while Thursday is a stroke development set.

Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

  Tuesday 1st August  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 400m f/c  
  2 x 200m f/c                                        (2000m)  
   
  4 x 25m f/c sprint                                      (100m)  
  2100m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m
   

 

  Thursday 3rd August  
   
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return  (200m)  
  1 x 50m b/c                                   x 3  
  750m
   
Main-set 2 x 100m f/c drill 1  
  2 x 100m f/c drill 2                   x 3             (1200m)  
   
  4 x 50m f / c  
  2 x 50m b / c                                               (300m)  
   
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1850m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

 

Running session: The run session is a continuous Hill run covering 8-10k. Details will be confirmed on the Viber group.

The full weekly schedule:

Day Morning Evening
 Monday Hill Session: 6:30pm

Coum

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Wednesday
Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday Saturday cycle 9.00am

 

Sunday  Sunday Swim: 6pm

Youghalarra pier

 


 Have a good week out there!

Comments are closed.