Training session recommendations

Sagitt

Hi All,

Could you help me make sessions interesting, please,

Currently I'm in the swimming pool twice a week with intention to increase this to three or four times per week.

At present my structure is to do 500m freestyle as a worm up, then I'd do 4x100 medley then maybe 400 front crawl arms only and finish with 400 freestyle again. Or vary a bit middle bits to 8x100 medley and then easy 400 at the end.

I can comfortably do 1500 under 30 mins and not being dead after.

How would you structure sessions to make the most of it, having 45 to 60 minutes and aiming to go close to 2000 8n exercises?

Not preparing for anything in particular, just wanted to get fit again and lose some weight. I used to run a lot but picked up injury and cannot do it anymore.

Would you recommend any structure for me, please?

Thanks

mad m

Have you considered training with a Masters group? Within the Masters group there will be structured sets aimed at cardio, CSS sets, endurance, and technique.

Sagitt

No, I haven't but thanks for suggestion. Just checked my area and closest club is 20 minutes drive away where there is pool very close to me. Anyway I will give them shout see how this will work.

Thanks,

mad m

Sagitt wrote: »

No, I haven't but thanks for suggestion. Just checked my area and closest club is 20 minutes drive away where there is pool very close to me. Anyway I will give them shout see how this will work.

Thanks,

What club?

mad m

Just as a help.

First off try a CSS time trail. Do small warm up 200m. Then take good breather. Swim a 400m (16 laps in a 25m pool) as fast as you can, note time it took ( it’s important ). Give yourself another breather then swim 200m (8 laps in 25m pool ) as fast as you can, note time also.

Put times into calculator here.

https://www.swimsmooth.com/improve/intermediate/swim-smooth-css-calculator

Info on CSS below

http://www.feelforthewater.com/2014/04/css-training-for-absolute-beginners.html

Session below for you.


500 W/U. (100 catch up, 100 free, 100 shoulder tap, 100 free, 100 B/S)

Main set. 100m x 75m x 50m x 25m. Times 6 = 1500m

Reverse the main set if you want then back down again and so on till you do 6 sets.

Cool down 200m



Keep eye on times you complete 100m, 75m, 50m,25m in. Give yourself 10/15sec in between them. Try to keep constant pace.


Overall set including warmup/cool down is 2.2k

audiRon

huge database of sessions here,
https://www.swimmingworldmagazine.com/swim-cgi/
Select Lap Swimmer as the ability level and search

Sagitt

Thanks a lot, looks interesting, will have a go on it shortly.

100 catch up, what's that? Sorry but I'm lacking swimming jargon in English.

Master swimm clubs in Trim and in Kells.

Regards,
Sagitt

Sagitt

audiRon wrote: »

huge database of sessions here,
https://www.swimmingworldmagazine.com/swim-cgi/
Select Lap Swimmer as the ability level and search

Thanks for this link, that should keep me busy for some time

mad m

Sagitt wrote: »

Thanks a lot, looks interesting, will have a go on it shortly.

100 catch up, what's that? Sorry but I'm lacking swimming jargon in English.

Master swimm clubs in Trim and in Kells.



Regards,
Sagitt

https://youtu.be/GAQ5JnttxNE

Meath Masters, they train in Lough Lene when not in pool. Great bunch, very welcoming.

https://m.facebook.com/Meath-Masters-Swimming-Club-132416591022/

Sagitt

mad m wrote: »

Just as a help.

Session below for you.

500 W/U. (100 catch up, 100 free, 100 shoulder tap, 100 free, 100 B/S)

Main set. 100m x 75m x 50m x 25m. Times 6 = 1500m

Reverse the main set if you want then back down again and so on till you do 6 sets.

Cool down 200m

Keep eye on times you complete 100m, 75m, 50m,25m in. Give yourself 10/15sec in between them. Try to keep constant pace.

Overall set including warmup/cool down is 2.2k

Got this session done today and liked it very much.
1:30 for 100 in first series, dropped to 1:35 in sixth.
I allowed myself 'generous' 30 sec. between each series and 15 sec inside.

Second best moment was while swimming 100 in sixth series knowing that this is the last series and best moment was just before last 25m, knowing 'little more and I'm done'

Plenty of scope for improvement though.

Sagitt

mad m

Well done, not bad time for the 100’s. Try the CSS time trial. Keep note of times and put it into CSS calculator.

The 100’s drop the rest gradually to 10 seconds.