Synchronised Swimming
Training Session Sets – January 2013
7th January
Warm Up
All with 20
400 fc dps (distance per stroke)
4 x 50 im working breakout
4 x 50 kick first 2 max 25 last 2 max 50
200 pull to loosen off arms
Mini Set Hypoxic
4 x 50 fc Hypoxic 1: no breathing last 10m, 2: no breathing last 15m, 3: no breathing
last 20m, 4: no breathing last 25m. TR 1.00
200 Recovery swim
Repeat
Main set
1 x 400 Push as fast as possible
3 x 100 fc descend 1-3 TR 1.30 3rd must be max
2 x 200 fc x 3.00 Snork [breathe 5/7] think about DPS
3 x 100 pull paddles 1 no1 1 bk 1 fc fast x 2.00 think about arm turn over, catch and
power
300 [alt lengths not fc/fc x 4.30 FAST ON THE NOT FC
3 x 100 pull paddles 1choice 1 bk 1 fc fast x 2.00 think about arm turn over, catch
and power
2 x 200 fc x 3.00 Snork [breathe 5/7] think about DPS
3 x 100 fc descend 1-3 TR 1.30 3rd must be max
if time 6 x 50 from a dive max sprints as 2 no1 1fc
Swim Down
9th January
300fc BE 4 to left x 5.00
4 x 50 kick descend 1-2 x 1.15
300 fc BE 4 to right x 4.45
6 x 50 no1 2 fast and 1 easy x 1.00
300 fc BE 5 x 4.30
4 x 50 Pull DPS 25 EZ 25 fast x 1.00
Main
4 x 400 x 6.00
1:
2:
3:
4:
4 x (75fc – 25 MAX no1)
4 x (50 fc – 50 MAX no1)
4 x (25 fc – 75 MAX no1)
4 x (100 fc – 100 MAX no1)
50 recovery include an element of you routine mid pool for practise
3 x 200 fc as:
1: fast kick x 4.00, 2: fast pull x 3.15, 3: fast swim x 3.00
50 Sculling torpedeo
2 x 100 fc x 1.30 High Quality Fast swims
50 front sculling
1 x 50 MAX DIVE No1 for a time to finish
Warm Down
11th January
Warm Up
300 Swim 100 fc 100 bc 100 brst
200 Kick fly kick on bc
200 swim as 25 fly, 50 brst, 50 f/c, 50 b/c, 25 fly
100 kick fly kick on bc
Drill Fc: Stroke Efficiency
3 x 200 stroke count descend 1-3 holding the lowest counts possible as they
increase speed. X 3.15
Main: BES Work (Back End Speed)
12 x 100 Fc
3 TR 1.40
2 TR 1.30
1 TR 1.20
200 back – brst recovery
2 x 400 PULL with a snorkel TR 6.00
1: first and last 100 all out middle 200 hold a fast pace.
2: first and last focus on maintaining tech at speed, all out on the middle 200
100 recovery fc just work u/w fly kicks off every wall
4 x 100 No1
Best Average Hold the Fastest Time Possible MAX EFFORT TR 2.00
100 Silent Fc dps
Warm Down
Ascend kick with or without fins 6 x 50 2: hard, 2: med, 2: easy
14th January
Mon AM
Warm up:
200f/c
100IM
100f/c
100IM
50f/c
100IM
Descend the fc
Drill: Kick transition work
8 x 50 FAST as odds 25 kick 25 swim evens 25 swim 25 kick TR 1.15
Main: Combined Swims
400 for time TR 7.00
2 x 200 combine times must beat above TR 3.30
4 x 100 combine must beat the 2 x 200 TR 1.45
200 Steady recovery with sequence on the back 25
Hypoxic Work: Fins
4 x25 u/w fly kicks at speed TR 30
4 x25 u/w fly kicks at speed 15m into fast b/c TR 30
4 x25 u/w fly kicks at speed 15m into fast f/c TR 30
100 Easy with sequence
Repeat no fins TR 45
Sprints if time / kick at the wall turns
16th January
Warm Up
300 Swim 100 fc 100 bc 100 brst
200 Kick fly kick on bc
200 swim as 50 fly, 50 brst, 50 f/c, 50 b/c
100 kick fly kick on bc
300 swim as 100 f/c 100 choice not fc 100 fc
Main: 100s all on the same stroke must be number 1 BES Work
400 fc swim TR 6.00
4 x 100 No1
Best Average Hold the Fastest Time Possible MAX EFFORT TR 2.00
100 Silent Fc dps
400 fc pull TR 6.30
3 x 100 No1
Best Average Hold the Fastest Time Possible MAX EFFORT TR 2.15
Target faster than first block as doing less with more rest
100 Silent Fc dps
400 fc pull TR 6.30
2 x 100 No1
Best Average Hold the Fastest Time Possible MAX EFFORT TR 2.30
Target faster than second block as doing less with more rest
100 Silent Fc dps
400 fc swim TR 6.00
1 x 100 No1
MUST BE THE FASTEST TIME OF THE SESSION MAX EFFORT TR 3.00
100 Silent Fc dps
Warm Down
21st January
4 x 200
x 3.30
1 x Fc breathing 50's 3/5/7/9
1 x Bk swim focus on tech from this morning
1 x Fc breathing 50's 5/7/5/7
1 x Pull/Paddles/Pull Buoy 50's Bk and Fc
Jenna Kick 4 x 150 as one fc, one fly on bc
8 x 50 Kick no 1
3 x 60; 1 x 70 fast; 3 x 60; 1 x 70 fast
2 x 400 Pull/Paddles/PB
50 Fc/50 Bk/100 Fc/100 Bk/50 Fc/50 Bk
x 7.30 Descend 1-2. 2 very fast.
Jenna Max kick with fins and a snorkel fc on 1st bc kick on 2nd
Main set fc Jenna Kick throughout 100s with fins no fins on easy single arm
3 x 100 x 1.30 from push. Comfortable but not slow. HR 35 - 40 bbm brst take 10 if
you don’t make turn round.
2 x 50 easy x 1.15 no3 or no4 stroke
3 x 100 x 1.40 from push. Fast but not uncomfortable. HR 25-30 bbbm
2 x 50 easy x 1.15 no3 or no4 stroke
3 x 100
x 1.50 from push. Much, much harder. HR 15 - 20 bbm.
100 x 2.00 easy no3 or no4 stroke
100
max from a dive lets see what you can do
JENNA NO FINS ON LAST 2 x 100 Jenna can then jump to warm down or finish kick
set with Girls if she feel good.
Finish on a max number 1 kick set if time plus number one sprints
As multiple 4 x 50
1: Max 25m
2: Max 35m
3: Max 50m
4: recovery
Warm Down
300 swim with fins mixing strokes, 200 kick
23rd January
Jenna = RED
Warm up
400 free – negative split
3 x 100 kick descend 1-3
3x200 pull x 3.30 – descend in 1-3
3 x 200 as 100 single arm work 100 MAX kick
300 back – brst 25s
200 back – brst kick 50s
6x100 kick x 2.00 – odds build to max; evens 75 fast/25 moderate
6 x 100 as above
Main set
6 x 200 F/c tr 3.30 focus on high level of tech at speed maintain low stroke counts.
200 ALL OUT FOR A TIME
100 recovery
100 ALL OUT FOR A TIME
WARN DOWN
20x50 – sprints – odds 25m blast; evens full 50m fast x 1.15 – last 10 fins first 10
no1, last 10 fc
4x300 x 4.30 – fins– mixing strokes odds f/c-b/c evens brst arms f/c legs-fly.
200 easy
25th January
200swim, 200kick, 200, descend 50s, 200 pull
6 x 50 odd f/c evens not fc working dps x 1.00
4 x 50 hypoxic as 1: last half width no breathing 2: last width no breathing repeat.
Jenna try and swim on the above 50s everything else kick
Main Set HR BLOCKS ALL FC
200max HR x 3.30
2 x 100max HR x 2.00
1 x 50max HR straight into 50 recovery
100 MAX KICK FINS x 2.00
200 max HR aim beat above 200 x 4.00
100max HR aim beat above 100s straight into 100 recovery
100 IM EASY
4 width’s no breathing
200 Kick as 50 easy 50 med, 50 FAST, 50MAX
10 x 50 TR 1.30 as 4 No 1 or FC ALL OUT EFFORTS 1 easy
200 Kick as 50 easy 50 med, 50 FAST, 50MAX
4 width’s no breathing
100 IM EASY
200 max HR aim beat above 200 x 4.00
100max HR aim beat above 100s straight into 100 recovery
28th January
Warm Up
All with 20
400 alt. lengths fc/bk or f/c/brst or alt 25 f/c/fly
4 x 50 kick first 2 max 25 last 2 max 50
400 pull
4 x 50 kick fins first 2 max 25 last 2 max 50
Mini Set
200 fly kick fins on back u/w deep – shallow on top on the way back
8 x 50 fc x 1.30 – descend in 2’s to max form a push work skills starts and finishes
must be fast
200 fly kick fins on back u/w deep – shallow on top on the way back
4 x 50 fc Hypoxic 1: no breathing last 15m, 2: no breathing last 25m, 3: no breathing
last 15m, 4: no breathing last 25m. TR 1.30
Main set F/c threshold
4 x 100 x 1.40
200 x 3.00
3 x 100 x 1.30
300 x 4.30
2 x 100 x 1.20
400 x must be sub 5.30 x 6.00
Swim Down
30th January
Warm Up
4 x 150 w 30 [1] swim [1] kick [1] pull [1] swim
3 x 100 w 25 IM (25 on each)
2 x 50 w 15 25 u/water 25 easy
1 x 50 sculling 25 front sculling, 25 torpedo
Main set aerobic / Sprint set (fins)
200 x 2.30 with fins
free, very fast all out
4 x 50 x 1.15
alt. easy free/fast no 1. 50’s
6 x 100 as 2 x 1.45;
first one build; second 20m fast at start; 1 x 2.00
third kick fast fly on b/c repeat
200 x 4.00
IM easy recovery with routine on bc and fc
100 x
2.00 with fins
free, very fast all out
4 x 50
alt tech not fc / fast f/c 50s
6 x 100 x 1.45
3: pull repeat
1: neg split, 2: 1st and last 25 fast
200 x 4.00
IM easy recovery as above
x 1.00 with fins
free, very fast all out
4x 50 x 1.15
alt. easy free/fast no 1. 50’s
2 x 50
6 x 100 as 2 x 1.45;
first one build; second 20m fast at start; 1 x 2.00
kick fast fly on b/c repeat
200 x 4.00
IM easy recovery as above
High Quality No1 Sprints 6 x 50 x 1.15 as
1: Max 15m 2: Max 20m 3: Max 25m
Warm Down 200 steady back - breaststroke