Swimming Training Sessions

This section of the site will include all previously undertaken swimming sessions.

We are setting this new area up so that everyone can catch up on their weekly sessions by scrolling down through…..so no excuses for missing a session!!!!!!!!!

If you have any suggestions or recommendations regarding this area please let a member of the committee know (email: info@nenaghtriathlonclub.com)

 

Cycle 1:

Swimming sessions:

 

 

Tuesday 6th October

 

 

  Tuesday 6th October  
     
Warm-up 4 x 50m f/c easy stroke  
  1 x 50m b/c easy-stroke     x 2               (500m)  
  4 x 50m f/c easy stroke  
  1 x 50m b/c easy breathe 4th     x 2       (500m) 1000m
     
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                                     (250m)  
     
  250m f/c breathe 4th                           (250m)  
  5 x 50m f/c kick 1,3,5 side  
     
  4 x 25m f/c sprint  
  1 x 50m f/c recovery     x 2           (300m)  
   
     
    1050m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2250m


Thursday 8th October

 

 

 

  Thursday 8th October  
     
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c easy-breathe on 4th stroke  
  1 x 50m b/c easy-stroke 500m
     
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2             (500m)  
     
  1 x 100m f/c-breathe on 4th  
  2 x 50m f/c-breathe on 4th  
  1 x 50m b/c easy                              x 3   (750m)  
     
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                       (250m)  
     
    1500m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2200m


Tuesday 13th October

 

 

 

  Tuesday 13th October  
     
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
    750m
     
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 1           (250m)  
     
  1 x 100m f/c on 1:20  
  3 x 50m f/c on 40s               x 4       (1000m)  
     
  1 x 50m f/c kick  
  1 x 50m b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery                        x2        (200m)  
    1450m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2400m


Thursday 15th October

 

 

  Thursday 15th October  
     
Warm-up 1 x 25m r.arm/l.arm/catch-up/full  
  1x25m full stroke return length (200m)  
  1 x 50m b/c easy-stroke                  x3  
    750m
     
Main-set 4 x 50m f/c drill repeat  
  1 x 50m b/c easy                     x 3             (750m)  
     
  1 x 200m f/c-breathe 4th stroke      (200m)  
     
     
  1 x 100m medley  
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                    (350m)  
     
    1300m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2250m

 


Tuesday 20th October

 

 

  Tuesday 20th October  
     
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c easy-breathe on 4th stroke  
  1 x 50m b/c easy-stroke      x2        (500m) 750m
     
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2             (500m)  
     
  400m f/c-breathe on 4th                  (400m)  
     
     
     
  5 x 50m f/c kick 1,3,5 on side  
  4 x 25m f/c sprint                                    (350m)  
     
    1250m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2200m


Thursday 22nd October

 

 

  Thursday 22nd October  
     
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
    750m
     
Main-set 4 x 50m f/c kick (fins)  
  4 x 100m f/c (paddle + fin) x2        (1600m)  
     
  2 x 100m f/c  
  4 x 25m f/c sprint  
     
    1950m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2850m


Tuesday 27th October

 

 

  Tuesday 27th October  
     
Warm-up 1 x 25m r.arm/l.arm/catch-up/full  
  1x25m full stroke return length (200m)  
  1 x 50m b/c easy-stroke                  x3  
    750m
     
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 3             (750m)  
     
  1 x 200m f/c-breathe 4th stroke      (200m)  
     
     
  1 x 100m medley  
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                    (350m)  
     
    1300m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2250m


Thursday 29th October

 

 

  Thursday 29th October  
     
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c easy-breathe on 4th stroke  
  1 x 50m b/c easy-stroke 500m
     
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2             (500m)  
     
  2 x 100m f/c-breathe on 4th  
  1 x 50m f/c-breathe on 4th  
  1 x 50m b/c easy                  x 3       (900m)  
     
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                       (250m)  
     
    1650m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2350m


Tuesday 3rd November

 

 

  Tuesday 3rd November  
     
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
    750m
     
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 1             (250m)  
     
  2 x 100m f/c on 1:20  
     
  4 x 50m f/c on 40s               x 3       (1200m)  
  1 x 50m f/c kick  
  1 x 50m b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery                        x2        (200m)  
    1650m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2600m


Thursday 5th November

 

 

  Thursday 5th November  
     
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c easy-breathe on 4th stroke  
  x 50m b/c easy-stroke         x2        (500m) 750m
     
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2             (500m)  
     
  500m f/c-breathe on 4th                  (500m)  
     
  5 x 50m f/c kick 1,3,5 on side  
  4 x 25m f/c sprint                             (350m)  
    1350m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2300m


Tuesday 10th November

 

 

  Tuesday 10th November  
     
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
    750m
     
Main-set 3 x 100m f/c kick (fin)  
  5 x 100m f/c (paddle)         x2        (1600m)  
     
  2 x 100m f/c  
  4 x 25m f/c sprint  
    1900m
     
     
Cool-down 200m f/c easy 200m
     
TOTAL   2900m


Thursday 12th November

 

 

  Thursday 12th November  
     
Warm-up 1 x 25m r.arm/l.arm/catch-up/full  
  1x25m full stroke return length (200m)  
  1 x 50m b/c easy-stroke                  x3  
    750m
     
Main-set 4 x 50m f/c drill repeat  
  200m f/c-breathe every 4th             x 3     (1200m)  
     
  1 x 100m medley  
  3 x 50m f/c kick  
  4 x 25m f/c sprint                            (350m)  
    1750m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2700m


Tuesday 17th November

 

 

  Tuesday 17th November  
     
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
    750m
     
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 1             (250m)  
     
  2 x 100m f/c on 1:20  
  x 50m f/c on 40s                   x 4       (1200m)  
  1 x 50m f/c kick  
  1 x 50m b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery                                    x2            (200m)  
     
    1650m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2600m


Thursday 19th November

 

 

  Thursday 19th November  
     
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c easy-breathe on 4th stroke  
  1 x 50m b/c easy-stroke 500m
     
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2             (500m)  
     
  3 x 100m f/c-breathe on 4th  
  1 x 50m f/c-breathe on 4th  
  1 x 50m b/c easy                  x 3       (1200m)  
     
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                       (250m)  
     
    1950m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2650m


Tuesday 24th November

 

 

  Tuesday 24th November  
     
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
    750m
     
Main-set 4 x 100m f/c kick (fin)  
  5 x 100m f/c (paddle)         x2        (1800m)  
     
  2 x 100m f/c  
  4 x 25m f/c sprint  
     
     
    1900m
     
Cool-down 200m f/c easy 200m
     
TOTAL   3050m


Thursday 26th November

 

 

  Thursday 26th November  
     
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c easy-breathe on 4th stroke  
  1 x 50m b/c easy-stroke      x2        (500m) 750m
     
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2             (500m)  
     
  600m f/c-breathe on 4th                  (500m)  
     
  5 x 50m f/c kick 1,3,5 on side  
  4 x 25m f/c sprint                             (350m)  
     
    1450m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2400m


Tuesday 1st December

 

 

 

  Tuesday 1st December  
     
Warm-up 1 x 25m r.arm/l.arm/catch-up/full  
  1x25m full stroke return length           (200m)  
  1 x 50m b/c easy-stroke                  x3  
    750m
     
Main-set 4 x 50m f/c build  
  200m f/c-breathe every 4th                x 3      (1200m)  
     
  4 x 50m b/c                                       (200m)  
     
  1 x 100m medley  
  3 x 50m f/c kick  
  4 x 25m f/c sprint                             (350m)  
     
     
    1750m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2700m


Thursday 3rd December

 

 

  Thursday 3rd December  
     
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c easy-breathe on 4th stroke  
  1 x 50m b/c easy-stroke 500m
     
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2             (500m)  
     
  3 x 100m f/c-breathe on 4th  
  2 x 50m f/c-breathe on 4th  
  1 x 50m b/c easy                  x 3       (1350m)  
     
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                       (250m)  
     
    2100m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2800m


Tuesday 8th December

 

 

  Tuesday 8th December  
     
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
    750m
     
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2             (500m)  
     
  3 x 100m f/c on 1:20  
  2 x 50m f/c on 40s               x 3       (1200m)  
     
  1 x 50m f/c kick  
  1 x 50m b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery                        x2        (200m)  
    1650m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2600m

 


Thursday 10th December

 

 

  Thursday 10th December  
     
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c easy-breathe on 4th stroke  
  1 x 50m b/c easy-stroke      x2        (500m) 750m
     
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2             (500m)  
     
  750m f/c-breathe on 4th                  (750m)  
     
  5 x 50m f/c kick 1,3,5 on side  
  4 x 25m f/c sprint                             (350m)  
     
    1600m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2550m


Tuesday 15th December

 

 

  Tuesday 15th December  
     
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
    750m
     
Main-set 4 x 100m f/c kick (fins)  
  x 100m f/c (paddle + fin)     x2        (1800m)  
     
  2 x 100m f/c  
  4 x 25m f/c sprint  
     
    1900m
     
Cool-down 200m f/c easy 200m
     
TOTAL   3050m


Thursday 17th December

 

 

  Thursday 17th December  
     
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c easy-breathe on 4th stroke  
  1 x 50m b/c easy-stroke 500m
     
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2             (500m)  
     
  3 x 100m f/c-breathe on 4th  
  3 x 50m f/c-breathe on 4th  
  1 x 50m b/c easy                  x 3       (1500m)  
     
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                       (250m)  
     
    2250m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2950m

 

Cycle 2:

 

Tuesday 5th Jan

 

 

  Tuesday 5th January  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c easy-breath 4th stroke  
  1 x 50m b/c easy-stroke 500m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                    x 2     (500m)  
   
  1 x 100m f/c-breathe on 4th  
  2 x 50m f/c-breathe on 4th  
  1 x 50m b/c easy                   x 3     (750m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                             (250m) 1500m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2200m

 

 


Thursday 7th January

 

  Thursday 7th January  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke           x 2     (500m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2       (500m) 1000m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                                     (250m)  
   
  250m f/c breathe 4th                             (250m)  
   
  5 x 50m f/c kick 1,3,5 side                 (250m)  
   
  4 x 25m f/c sprint  
  1 x 50m f/c recovery               x 2       (300m) 1050m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2250m

 

 

 


Tuesday 12th January

 

  Tuesday 12th January  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                                     (250m)  
   
  3 x 100m f/c on 1:20  
  2 x 50m f/c on 40s  
  1min rec                                   x 3           (1200m)  
   
  1 x 50m f/c kick  
  1 x 50m b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery                                 (200m) 1650m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2600m

 

 

 

 


Thursday 14th January

 

  Thursday 14th January  
   
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 4 x 50m f/c drill (head-up breathe)  
  4 x 50m f/c (race start)           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

 

 


Tuesday 19th January

 

  Tuesday 19th January  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke                         (250m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2       (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                         x 2       (500m)  
   
  750m f/c breathe on 4th                         (750m)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                     (350m) 1600m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2550m

 

 

 


Thursday 21st January

 

 

  Thursday 21st January  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 100m f/c kick (f)  
  5 x 100m f/c power           x 2                 (1800m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                         (300m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

 


Tuesday 26th January

 

  Tuesday 26th January  
   
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 4 x 50m f/c drill repeat  
  200m f/c breathe 4th             x 3             (1200m)  
   
  4 x 50m b/c                                                     (200m)  
   
  1 x 100m medley  
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (350m) 1750m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2700m

 

 


Thursday 28th January

 

  Thursday 28th January  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2             (500m)  
   
  1 x 400m f/c  
  2 x 200m f/c  
  4 x 100m f/c                                            (1200m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                       (250m)  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2900m


Tuesday 2nd February

 

  Tuesday 2nd February  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2             (500m)  
   
  3 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3           (1500m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                       (250m) 2250m
   
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2950m

 


Thursday 4th February

 

  Thursday 4th February  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                                     (250m)  
   
  3 x 100m f/c on 1:20  
  2 x 50m f/c on 40s  
  1min rec                                      x 3         (1200m)  
   
  1 x 50m f/c kick  
  1 x 50m b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery                     x 2       (400m) 1850m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

 


Tuesday 9th February

 

  Tuesday 9th February  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 100m f/c kick (f)  
  6 x 100m f/c power           x 2                 (2000m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                         (300m) 2300m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

 


Thursday 11th February

 

  Thursday 11th February  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke                         (250m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2       (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                         x 2       (500m)  
   
  800m f/c breathe on 4th                         (800m)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                     (350m) 1650m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2600m

 

 


Tuesday 16th February

 

  Tuesday 16th February  
   
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 4 x 50m f/c drill (bilateral breathe)  
  4 x 50m f/c (race start)           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

 

 


Thursday 18th February

 

  Thursday 18th February  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2             (500m)  
   
  4 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3           (1800m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                       (250m) 2550m
   
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

 


Tuesday 23rd February

 

 

  Tuesday 23rd February  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2             (500m)  
   
  1 x 400m f/c  
  2 x 200m f/c  
  4 x 100m f/c                                                 (1200m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                       (250m)  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2900m

 

 


Thursday 25th February

 

  Thursday 25th February  
   
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 4 x 50m f/c drill repeat  
  200m f/c breathe 4th             x 3             (1200m)  
   
  4 x 50m b/c                                                  (200m)  
   
  1 x 100m medley  
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                       (350m) 1750m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2700m

 

 


Tuesday 1st March

 

  Tuesday 1st March  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                                     (250m)  
   
  3 x 100m f/c on 1:20  
  2 x 50m f/c on 40s  
  1min rec                                   x 3           (1200m)  
   
  1 x 50m f/c kick  
  1 x 50m b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery               x 2         (400m) 1850m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 


Thursday 3rd March

 

  Thursday 3rd March  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 100m f/c kick (f)  
  8 x 100m f/c power           x 2                 (2400m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                         (300m) 2700m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3650m


Tuesday 8th March

 

  Tuesday 8th March  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke                         (250m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2       (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                         x 2       (500m)  
   
  1000m f/c breathe on 4th                         (1000m)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                     (350m) 1850m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

 


Thursday 10th March

 

  Thursday 10th March  
   
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 (head-up breathe)  
  2 x 100m f/c (race start)           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

 

 


Tuesday 15th March

 

  Tuesday 15th March  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2             (500m)  
   
  4 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3           (1800m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                       (250m) 2550m
   
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

 


Thursday 17th March

 

  Thursday 17th March  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 1           (250m)  
   
  1 x 400m f/c  
  2 x 200m f/c                           x 2             (1600m)  
   
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                       (250m)  
   
  2100m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

 


Tuesday 22nd March

 

  Tuesday 22nd March  
   
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 4 x 50m f/c drill repeat  
  200m f/c breathe 4th             x 3             (1200m)  
   
  4 x 50m b/c                                                     (200m)  
   
  1 x 100m medley  
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                       (350m) 1750m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2700m

 

 


Thursday 24th March

 

  Thursday 24th March  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke                         (250m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2      (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                         x 2       (500m)  
   
  1200m f/c breathe on 4th                       (1200m)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                    (350m) 2050m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3000m