Try This Session Over The Christmas Holidays


Clinics, Camps and 1to1s:



North America

Connecticut 1 day Swim Clinic Jan. 12

South Carolina Video Analysis

Calgary Squads

Calgary Video Analysis

San Diego Camp Feb 24-25

New Oceanside CA Squad starting July 26th

Solana Beach / Oceanside / Carlsbad Video Analysis

Chicago Video Analysis

Chicago Squads

Montreal Squads

Montreal Video Analysis

The Woodlands TX, Swim Squad

SS Clinics Chicago

Providence / Boston Video Analysis



Asia / Middle East / Australia / Africa

NEW COACH SINGAPORE!

Hong Kong Squads & Video Analysis

Perth Squads

Perth Video Analysis

Kuala Lumpur Swim Squad

NEW Johannesburg Video Analysis

NEW Johannesburg Squads

Kuala Lumpur Video Analysis



Europe

Nijmegen Squads

Prague Junior Swim Club


Prague Junior Swim Club

Prague Video Analysis

Nijmegen Video Analysis.  & Stroke Correction

City Of Elche Video Analysis / Squads

SS Camp Lanzarote Mar/Apr 2018 (English - Dutch)



United Kingdom

Luton SS Squad Wed/Sat

St Albans SS Squad Saturdays

West Lothian Video Analysis

Richmond London SS Squad

SW London Swim Workshops

Salisbury 1to1 Analysis

Twickenham Video Analysis

Lancaster SS Squad

Swindon/Cotswolds Video Analysis

Lancaster Video Analysis

Northampton Swim Squad

Millfield Stroke Correction Clinic

Swindon SS Squad (joining offers!)

Felixstowe Video Analysis

Stratford upon Avon & Birmingham/Coventry Squads

Felixstowe Squads

Heston West London Video Analysis

Cardiff Video Analysis Clinic

Northampton Video Analysis Clinic

Guernsey SS Squads

Guernsey Video Analysis

Yorkshire Squads (Pool & OW)

Yorkshire Video Analysis

Swim Smooth Kent Squad

Swim Smooth Kent Video analysis
Here's a nice swim workout for you to try some time over the Christmas period.

It's session 124 from our Virtual Squad in the Swim Smooth Guru and is a good mix of technique focusing on your breathing and aerobic endurance.

We recommend you use a Finis Tempo Trainer Pro to keep you moving through the swims at a good pace. We are going to set the Tempo Trainer to beep once per 50m (or yards) but at a deliberately slow pace for you so that you can easily get ahead of it. When you finish each swim wait for it to catch up and then set off for the next swim. We call this mode of use "beating the beeper" and it's a really simple way of swimming a session on a fixed turn-around time.


If you are a Guru PRO subscriber just visit the session here to receive your beeper settings for the session: www.swimsmooth.guru/sequence/cLk/dcB/session-124-technique-endurance-set-a-world-record/

For non-subscribers, to calculate the beeper times manually, first you must know your CSS pace per 100. Now halve this number (we're going to beep every 50) and add on the RM Cycle number below. So if your CSS pace is 1:50 per 100m, half is 55 seconds. For RM Cycle 4 that gives a beeper setting of 59 seconds. Put the Tempo Trainer Pro in mode 2, adjust to 0:59 and away you go! You can press the top button at any time to restart the timer.

If you are lucky you might even have a coach handy to adjust your beeper for you!


Your Christmas Session: Set A World Record??

Notice as you go through the session that the RM Cycle increases by one each time - so just slip the Tempo Trainer out from under your cap, add 1 to the setting and put it back. Easy!

You will need a Tempo Trainer Pro, some fins (flippers), pull buou and a pair of paddles (ideally Finis Agility or Freestyler paddles):


5x 200 RM Cycle 3
1, 3 and 5: freestyle ↑B3's ↓B5's
2 and 4: fins B7's

4x 200 on RM Cycle 4
1 and 3: freestyle breathing least favourite side
2 and 4: pull buoy and single paddle (#2 paddle left hand / breathe right) (#4 paddle R / breathe L)

3x 200 on RM Cycle 5
1 and 3: freestyle B5's
2: fins - FAST!

2x 200 on RM Cycle 6
1. freestyle B7's
2. pull buoy and paddles - FAST!

1x 200 freestyle - no beeper - SET A WORLD RECORD?!!

Bonus swim (just because it's Christmas!) :

1x 200 Individual Medley (50 fly + 50 back + 50 breast + 50 free)

B#'s means breathe every # strokes


Total distance: 3200m/yds


Here's the session on the Perth squad board:




Swim Smooth!
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4 comments:

andy said...

whats the rest period between reps and sets?

thanks aandy

Cyndy said...

The rest between reps is whatever you beat the beeper by. The rest between sets is the time it takes you to reset your beeper plus 30 seconds or so. Press beeper to start and off you go

Michael said...

How would you recommend paring down the workout for a relatively beginner swimmer? I've done 2 sprint triathlons this past year, started lap swimming from scratch one year ago, and the most total distance I've ever done in a swim session is around 1500m.
- Replace every 200m rep with a 100m rep (halving the total workout)
- Selectively removing reps to lessen the load but keeping the reps at 200m
- other?
Thanks

Cyndy said...

Hey Michael sounds like you are doing great for just starting a year ago. I would recommend you keep the 200 distance and do 2 x 200 of each set, using the prescribed beeper settings for each. Drop the world record 200 and the bonus and this will give you 1600m. Enjoy!

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