Saturday, 7 September 2013

Swim Sets for the Week



HARD SET
Distance:  3.6km

Warm Up: Repeat X 2 - EASY
1 X 200m Any Stroke, rest 0:20 / 200m
1 X 100m Backstroke, rest 0:20 / 100m
Build Up
6 X 50m Breaststroke, 3 kicks, 1 arm stroke, rest 0:15 / 50m - aerobic
4 X 50m Easy Any Stroke, rest 0:10 / 50m - easy
6 X 50m Breaststroke Stretch & Glide, rest 0:15 / 50m - aerobic
Core
4 X 200m Freestyle, rest 0:30 / 200m - aerobic
6 X 100m 50/50 Free + Butterfly, rest 0:20 / 100m - endurance
6 X 100m Swim (any stroke), rest 0:20 / 100m - aerobic
Warm Down - EASY
2 X 50m Backstroke Easy, rest 0:10 / 50m
2 X 50m Freestyle Push & Glide, rest 0:10 / 50m

EASIER SET
Distance: 2.8km

Warm Up: Repeat X 3 - EASY
1 X 100m Backstroke, rest 0:15 / 100m
2 x 50m Breaststroke Easy, rest 0:15 / 50m
Build Up
4 x 50m Backstroke DPS with paddles, rest 0:10 / 50m- aerobic
2 x 50m Backstroke Single Arm with paddles (arm by side) 12 x left, 12 x right, 12 x full stroke, rest 0:10 / 50m- aerobic
2 x 50m Backstroke Push & Glide, rest 0:10 / 50m ] – aerobic
Core
4 X 200m Freestyle, rest 0:30 / 200m - aerobic
6 X 100m 50/50 Free + Butterfly, rest 0:20 / 100m - endurance
6 X 100m Swim (any stroke), rest 0:20 / 100m - aerobic
Warm Down - EASY
4 x 50m Easy Any Stroke, rest 0:15 / 50m

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