Programme 3: Competitive swimmers – Red cap
This programme is suitable for swimmers who are currently swimming and will be able to qualify for a red cap. Swimmers as described in Categories 4 and 5 would be suited to this programme as they are familiar with rigorous swimming training. Swimmers would typically expect a sub-30-minute mile.
Pre-training – 2 to 4 weeks
This level of athlete should understand cross-training for swimmers and is advised to design a fitness regime including running, cycling, Pilates or yoga as well as basic weight training in order to lay a foundation of strength and fitness before pool training. Relaxed swims of 1 000 m to 1 500 m should be included three to four times a week.
Training schedule
Programme 3 – Schedule 1 |
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First 2 to 4 weeks (After pre-training) |
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During the first 2 to 4 weeks the body needs to adapt to interval training, kicking and stroke count work. Try to do the following sets 2 to 3 times a week. |
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Set 1 – 2 700 m |
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1 |
400 m |
Alternate: 50 m swim / 50 m kick |
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2 |
12 x 25m @ 40 sec |
15 m dog paddle, 10 m freestyle per 25 m |
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3 |
12 x 25m @ 40 sec |
20 m sprint, 5 m easy |
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4 |
30 x 50 m @ 50sec |
Consistent stroke count |
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5 |
200 m |
Continuous easy |
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Set 2 – 1 800 m |
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1 |
24 x 25m @ 40 sec |
Repeat 8 times |
1) 25 m straight arm recovery |
2) 25 m finger drag |
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3) 25 m fists closed |
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2 |
16 x 25 m @ 35 sec |
Kick |
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3 |
3 x 200 m |
8 x 25 m @ 30 sec |
Consistent pace |
200 m @ 4 min |
Maintain pace |
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4 |
4 x 50 m @ 60 sec |
Easy swim |
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Set 3 – 2 500 m |
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1 |
600 m |
Alternate: 50 m swim / 50 m kick / 50 m pull |
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2 |
16 x 50m @ 70 sec |
Kick |
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3 |
4 x 250 m |
4 x 25 m @ 30 sec |
20 m sprint |
2 x 25 m @ 40 sec |
No breath |
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2 x 50 m @ 60 sec |
Easy swimming |
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4 |
100 m |
Continuous easy swimming |
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Programme 3 – Schedule 2 |
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Week 5 to week 16 |
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During week 5 to week 16 training should progress to heart rate training, speed work, longer training sets and longer programmes. 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 – 3 400 m |
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1 |
4 x 125 m |
75 m @ 1 min 15 |
Easy freestyle |
50 m @ 60 sec |
Various swimming strokes |
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2 |
4 x 250 m |
4 x 50m @ 70 sec |
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1 x 50m @ 60 sec |
Easy swimming |
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3 |
5 x 100 m |
75 m drill @ 1 min 30 |
1) 25 m left arm only |
2) 25 m right arm only |
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3) 25 m catch up |
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25 m @ 30 sec |
80 % effort/6 beat kick |
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4 |
3 x 400 m |
Pulse ± 140 b/min Measure heart rate at the end of each 400 m |
Long, relaxed strokes 60 sec rest between sets with fins |
6 |
200 m |
Continuous easy |
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Set 2 – 3 600 m |
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1 |
12 x 50m @ 60 sec |
Alternate25 m kick / |
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2 |
12 x 50 m @ 1min 30 |
Alternate25 m sprint / |
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3 |
12 x 50 m @ 1 min 10 |
Breaststroke pull with butterfly kick |
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4 |
15 x 100 m @ 1 min 45 |
100 m pulse ±130 b/min 100 m pulse ±140 b/min 100 m pulse ±150 b/min |
Adjust effort to achieve correct heart rate |
5 |
12 x 25 m @ 30 sec |
Mixed strokes |
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Set 3 – 3 500 m |
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1 |
12 x 50 m @ 1 min 10 |
With pool buoy |
1) 25 m dog paddle, 25 catch up |
2) 25 m front scull, 25 catch up |
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3) 25 m push scull, 25 m catch up |
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2 |
6 x 100m @ 2 min |
1) 25 m left arm only |
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2) 25 m right arm only |
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3) 50 m slow arm recovery |
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3 |
24 x 25 m @ 30 sec |
Kick |
15 m sprint, 10 m easy |
4 |
15 x 100 m |
25 m sprint @ 30 sec 75 m @ 1min 15 – pulse 140 b/min |
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4 |
200 m |
Continuous easy backstroke |
Use fins |