Connecticut 1 day Swim Clinic Jan. 12
Calgary Squads
Hong Kong Squads & Video Analysis
Perth Squads
Kuala Lumpur Swim Squad
NEW Johannesburg Video Analysis
Nijmegen Squads
Prague Junior Swim Club
City Of Elche Video Analysis / Squads
Luton SS Squad Wed/Sat
West Lothian Video Analysis
Guernsey SS Squads
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.
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):
Total distance: 3200m/yds
Here's the session on the Perth squad board:
Swim Smooth!
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.
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| 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
4x 200 on RM Cycle 4
3x 200 on RM Cycle 5
2x 200 on RM Cycle 6
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)
1, 3 and 5: freestyle ↑B3's ↓B5's
2 and 4: fins B7'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)
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!
2: fins - FAST!
2x 200 on RM Cycle 6
1. freestyle B7's
2. pull buoy and paddles - FAST!
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!
4 comments:
whats the rest period between reps and sets?
thanks aandy
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
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
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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