Programme 2: Proficient swimmers – Green, Blue and Yellow cap
This programme is suitable for swimmers who are currently swimming and are sufficiently motivated to do relatively well. They will generally be swimmers who have previously participated in an open water event. Swimmers as described in Categories 2 and 3 would be suited to this programme. These swimmers would typically expect a 30 to 40 minute Midmar Mile.
Pre-training – Up to 6 weeks
Since swimmers may already be fit, two to six weeks of dry land conditioning, experimenting with exercise that stretches and strengthens muscles is advised. Professional coaches may assist in areas such as enhancing streamlining and improving distance per stroke. In addition to maintaining dry land aerobic fitness (running and/or cycling), swimming 1 000 m to 1 500m three times per week is also necessary.
Training schedule
Programme 2 – Schedule 1 |
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First 2 to 6 weeks (After pre-training) |
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During the first 2 to 4 weeks adapt to extended kicking sets, and sculling and drill sets. Stroke count is an important measure of efficiency. Try to do the following sets 2 to 3 times a week. |
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Set 1 – 1 800 m |
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1 |
400 m |
Alternate: 50 m swim / 50 m kick |
With fins |
2 |
24 x 25m @ 40 sec |
Repeat 6 times |
1) 25 m left arm only |
2) 25 m right arm only |
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3) 25 m catch-up freestyle |
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4) 25 m slow recovery |
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3 |
12 x 50m @ 90 sec |
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4 |
200 m |
Continuous easy |
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Set 2 – 1 600 m |
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1 |
4 x 75m |
Repeat 4 times 30 sec rest between sets |
1) 25 m left arm only |
2) 25 m right arm only |
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3) 25 m catch-up freestyle |
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2 |
4 x (4 x 25 m @ 40 sec) |
Various sculls – own discretion |
40 sec rest |
3 |
4 x 200 m |
Consistent stroke count |
1) 8 x 25 m @ 30 sec |
1 min rest between sets |
2) 4 x 50 m @ 1 min |
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3) 2 x 100 m @ 2 min |
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4) 200 under 3 min 30 sec |
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3 |
100 m |
Continuous easy |
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Set 3 – 1 900 m |
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1 |
200 m |
Alternate: 25 m dog paddle / 25 m catch-up crawl |
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2 |
16 x 25m @ 45 sec |
Kick |
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3 |
20 x 50 m |
20 sec rest |
Rest after each 50 m |
4 |
8 x 25m @ 60 sec |
Sprint |
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5 |
100 m |
Continuous easy |
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Programme 2 – Schedule 2 |
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Week 7 to week 16 |
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During week 7 to week 16, training should progress to interval trading and speed work. Try to do the following sets 2 to 3 times a week. It Is good to sometimes swim a long distance, which can include other strokes, as a change to the schedule. Swimming other strokes also assists in cross training and helps to develop a balanced body. |
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Set 1 – 2 800 m |
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1 |
600 m |
Alternate: 50 m swim / 50 m kick / 50 m with pool buoy |
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2 |
12 x 50m @ 80 sec |
Kick |
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3 |
3 x 200 m@ 4 min |
Alternate: 25 m dog paddle / 25 m stroke count freestyle |
Repeat 4 times to make up 200 m |
4 |
16 x 50m @ 55 sec |
With pool buoy |
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5 |
4 x 25 m @ 60 sec |
Sprint |
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6 |
100 m |
Continuous easy |
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Set 2 – 3 400 m |
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1 |
24 x 50m @ 40 sec |
Drill sequence |
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2 |
3 x (6 x 100 m @ 1min 45) |
60 sec rest between sets |
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3 |
200 m |
Continuous kick |
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4 |
4 x 25 m @ 50 |
Sprint kick |
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5 |
100 m |
Continuous easy |
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Set 3 – 2 400 m |
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1 |
8 x 100 m @ 2 min 15 |
Alternate: 50 m swim / 50 m kick |
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2 |
800 m |
Continuous swim |
With fins |
3 |
24 x 25 m @ 40 sec |
1) 15 m sprint, 10 m easy |
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2) 20 m sprint, 5 m easy |
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3) 25 m sprint |
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4) 25 m easy |
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4 |
200 m |
Continuous easy |
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