Hi Everyone.
Here’s a couple of programmes for the children, they can mix and change the programmes to suit.
Have a fun break.
Cheers Ramona
Training
Short training
Medium Training Fitness
Intensive Training
Programmes
½ hour
45mins - 1 hour
Training
1 - 2 hours
Effort 60 – 70 %
1 - 1 ½ hrs
Kick 25m
Same as Short
Same as Short
5 x 200m fr.
Freestyle
Swim 50m x 10
Training
Training
Sprints are
3 strokes before
(500m)
5 x 50m sprints
5 x 50m sprints
10x 50m with
your first breath.
5 x 200m Fr or 10 5x 100m Fr warm 5 x 100m Fr Focus 30 sec break
100m Fr Focus on down
on long arms and between sets.
No breathing on
long arms and
(Total 2km)
rolling to breath.
5 x 100m Fr Focus
your first stroke
rolling to breath.
Four stroke
on long arms and
out of your turn.
Four stroke
breathing. No
rolling to breath.
breathing. No
breathing on your Four stroke
No breathing
breathing on your
first stroke out of breathing. No
within the red
first stroke out of
your turn
breathing on your
zone when you
your turn
1st 25m closed
first stroke out of
nd
finish.
(1000m)
fist, 2 25m kick
your turn
Total 1.5km
only 3rd closed
1st 25m closed
th
You can use
fist, 4 open hand fist, 2nd 25m kick
flippers for this
Your choice of
only 3rd closed
training
stroke to finish.
fist, 4th open hand
2x200m any NO
Warm down 5 x
FLY in warm
100m any stroke
down (2.4km)
but no fly. (3km)
Fly
Streamline with
fast butterfly kick
when you start.
With fins.
10 x 25m fly kick
streamline arms,
breaststroke arms
to breath.
5 x 25m single
arm fly.
5 x 25m fly, 2 by
2.
5 x 25m fly,
without fins,
alternate one
length fly one
length fr. (1 km)
With fins.
5 x 50m fly kick
streamline arms,
breaststroke arms
to breath.
5 x 50m single
arm fly.
5 x 50m fly, 2 by
2.
5 x 50m fly,
without fins,
alternate one
length fly then
one length fr.
(1.25 km)
With fins.
5 x 50m fly kick
streamline arms,
breaststroke arms
to breath.
5 x 50m single
arm fly.
10 x 50m fly, 2 by
2.
without fins,
5 x 50m fly,
alternate one
length fly one
length fr. (1.5km)
With fins 10 x
100m fly kick
streamline arms,
or 20 x 50m fly
kick.
5 x 50m single
arm fly, breathing
out the front,
alternating arms
each 25m.
5 x 50m 2 by 2
breathing.
Without fins
5 x 100m fly. 1st
length full fly, 2nd
length kick only,
3rd length
alternate single
arms, 4th length
full fly. (2km)
Training
Programmes
Breaststroke
Backstroke
Focus on your
starts, fast kick
streamline on
your back at the
start and turn.
Complete your
backstroke to the
wall.
Short training
½ hour
Effort 60 – 70 %
Medium Training
45mins - 1 hour
Fitness
Training
1 - 1 ½ hrs
Intensive Training
1 - 2 hours
10 x 25m
freestyle kick and
breast stroke
arms.
10 x 25m br kick
streamline arms
complete your
kick.
10 x 25m br
focus, streamline,
stroke then
complete your br
kick.
(750m)
10 x 50m
freestyle kick and
breast stroke
arms.
10 x 50m br kick
streamline arms
complete your
kick.
10 x 50m br
focus, streamline,
stroke then
complete your br
kick.
(1.5km)
5 x 100m
freestyle kick and
breast stroke
arms.
5 x 100m br kick
streamline arms
complete your
kick.
5 x 100m br
focus, streamline,
stroke then
complete your br
kick.
5 x 100m br
1st length one arm
br, 2nd length use
the other arm. 3rd
length br kick
only, 4th length
full breast stroke.
(2km)
5 x 100m
freestyle kick and
breast stroke
arms.
5 x 100m br kick
streamline arms
complete your
kick.
5 x 100m br
focus, streamline,
stroke then
complete your br
kick.
5 x 100m br
1st length one arm
br, 2nd length use
the other arm. 3rd
length br kick
only, 4th length
full breast stroke.
5 x 200m br. 50%,
60%,70%,80%,90100% effort.
(3km)
Fins
10 x 25m
streamline on
your back
Without fins
10x 50m back.
750m bk
Without Fins
10 x25m
streamline.
10x 100m bk
1st length
streamline, 2nd
double arm bk
next two length
full bk stroke.
(1.25km)
Without Fins
10 x25m
streamline.
10x 100m bk
1st length
streamline, 2nd
double arm bk
next two single
arm bk stroke.
5 x50m bk Make
sure you pick up
speed before the
flags, so you can
do a strong
turn,(1.5km)
Without Fins
10 x25m
streamline.
10x 100m bk
1st length
streamline, 2nd
double arm bk
next two single
arm bk stroke.
10 x100m bk
(2.25km)