Programme 1: Swimmers who are starting from scratch – White cap
This programme is suitable for swimmers who know how to swim but only swim “socially” or who have not swum for some time. Swimmers as described in Category 1 would be also be suited to this programme. The basic assumption is that the person using the training schedule is able to swim, as this programme is not designed to teach someone to swim. The goal of this training programme is to allow a swimmer to gain sufficient technical fitness to safely swim the Midmar Mile within 45 to 50 minutes.
Pre-training – 6 to 8 weeks
General fitness should be improved before attempting a formal training programme. Organisations such as Run/Walk for Life or fitness consultants can be approached to assess your existing fitness levels. Professional swimming advice will be needed with regard to simple technique aspects such as breathing, “feel” for the water, body position and balance. This should be addressed during the first six weeks, in addition to swimming 400 m to 600 m approximately two to three times per week. These swimming sessions should include both swimming the full distance, and alternately doing the drill sequence included below.
Training schedule
Programme 1 – Schedule 1 |
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First 6 to 8 weeks (After pre-training) |
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During the first 6 to 8 weeks, training is dominated by mastering basic skills such as sculling, doggy paddle and elementary freestyle skills such as 1-arm freestyle and catch-up freestyle. Try to do the following sets 2 to 3 times a week. |
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Set 1 – 1 000 m |
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1 |
200 m |
Alternate: 50 m swim / 50 m kick |
With fins |
2 |
8 x 25m @ 50 sec |
Kick |
With fins |
3 |
8 x 25m @ 60 sec |
Consistent stroke count |
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4 |
4 x 100 m sets |
4 x 25m @ 40 sec/set |
Consistent stroke count 60 sec rest between sets |
Set 2 – 1 400 m |
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1 |
8 x 50m @ 75 sec |
Alternate: 25 m left arm / 25 m right arm |
With fins |
2 |
4 x Drill Sequence |
@ 45 sec / 25 m |
See Drill Sequence below |
3 |
200 m |
Continuous easy |
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Set 3 – 1 000 m |
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1 |
400 m |
Alternate: 50 m swim / 50 m kick |
With fins |
2 |
8 x 25m @ 60 sec |
Alternate: 50 m scull / 50 m dog paddle |
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3 |
16 x 25m @35 sec |
Catch-up freestyle |
With fins |
Programme 1 – Schedule 2 |
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Next 8 weeks |
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For the next 8 weeks of training (following the first 6 to 8 weeks of Schedule 1) training should progress to continuous swimming, with specific awareness being placed on stroke counting and improving kicking. 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 – 1 700 m |
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1 |
400 m |
Alternate: 50 m swim / 50 m kick |
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2 |
2 x Drill Sequence |
@ 50 sec / 25 m |
See Drill Sequence below |
3 |
4 x 200m |
60 sec rest after each 200 m |
1) 8 x 25m @ 40 sec |
2) 4 x 50m @ 70 sec |
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3) 2 x 100m @ 120 sec |
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4) 200 m under 4 min |
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4 |
100 m |
Continuous easy |
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Set 2 – 1 700 m |
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1 |
16 x 25m @ 45 sec |
Repeat 4 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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2 |
20 x 50 @ 60 sec |
With fins |
Consistent stroke count |
3 |
200 m |
Kick with fins |
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4 |
100 m |
With fins |
Continuous easy |
Set 3 – 1 000 m |
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1 |
200 m |
Continuous free |
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2 |
8 x 25m @ 60 sec |
Odd length number |
Front scull |
Even length number |
Push scull |
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3 |
8 x 25m @ 50 sec |
Dog paddle |
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4 |
8 x 50 m |
20 sec rest |
Rest after each 50 m |
4 x 75 m |
30 sec rest |
Rest after each 75 m |
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2 x 100 m |
40 sec rest |
Rest after each 100 m |
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5 |
100 m |
Continuous easy |
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Drill sequence |
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1 |
Hands forward (10 to 15 cm below surface), count six kicks, then lift head for six kicks. Note: Hold kick rhythm and body position. |
2 |
Hands forward, as for step 1, count six kicks (hold steady rhythm), left arm stroke for six kicks, recover for six kicks (no left arm stroke), and repeat. Note: Sliding hand entry, fingertips first – fingertips, wrist, elbow. |
3 |
As for 2, but stroke with right arm. Note: Aim for a consistent, symmetrical underwater hand pattern from left and right hand |
4 |
As for 2 and 3, but alternate arms, and allow for recovery in between. Keep six “dead count” in between strokes. Note: Be aware of the central axis along the bodyline, and its extension in front of the head. |
5 |
Stroke left arm only with continuous arm strokes. Hold each arm cycle for six kicks. |
6 |
As for 5, but stroke with right arm. |
7 |
As for steps 4 and 5 but alternate hands. Note: Take care to hold your head position steady. |
8 |
Front quadrant crawl, without breath for as far as possible. |