Aug
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!

Comments are closed.