Aug
7
2017
7
2017
Summer Training – Week 5
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 short distance set while Thursday is a stroke power set.
Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.
| Tuesday 8th August | ||
| Warm-up | 200m f/c easy-stroke | |
| 1 x 50m b/c easy-stroke | ||
| 200m f/c breathe on 4th | ||
| 1 x 50m b/c easy-stroke | 500m | |
| Main-set | 2 x 200m f/c | |
| 4 x 100m f/c | ||
| 4 x 50m f/c | ||
| 1 x 50m b/c easy x 2 (2100m) | ||
| 4 x 25m f/c sprint (100m) | 2200m | |
| Cool-down | 200m f/c easy | 200m |
| TOTAL | 2900m | |
| Thursday 10th August | ||
| Warm-up | 300m f/c descending set | |
| every 4th length b/c | ||
| breathe every 4th stroke | ||
| 750m | ||
| Main-set | 1 x 100m f/c kick (f) | |
| 4 x 200m f/c power | ||
| x 2 (1800m) | ||
| 4 x 25m f/c sprint (100m) | 1900m | |
| Cool-down | 200m f/c easy | 200m |
| TOTAL | 2850m |
The full weekly schedule:
| Day | Morning | Evening |
| Monday | ||
| 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!
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