Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie

Training session recommendations

Options
  • 12-06-2019 2:20pm
    #1
    Sagitt
    Registered Users Posts: 56 ✭✭


    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


Comments

  • Options
    #2
    mad m
    Registered Users Posts: 9,002 ✭✭✭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.


  • Options
    #3
    Sagitt
    Registered Users Posts: 56 ✭✭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,


  • Options
    #4
    mad m
    Registered Users Posts: 9,002 ✭✭✭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?


  • Options
    #5
    mad m
    Registered Users Posts: 9,002 ✭✭✭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


  • Options
    #6
    audiRon
    Registered Users Posts: 67 ✭✭audiRon


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


  • Advertisement
  • Options
    #7
    Sagitt
    Registered Users Posts: 56 ✭✭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


  • Options
    #8
    Sagitt
    Registered Users Posts: 56 ✭✭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


  • Options
    #9
    mad m
    Registered Users Posts: 9,002 ✭✭✭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/


  • Options
    #10
    Sagitt
    Registered Users Posts: 56 ✭✭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' :D

    Plenty of scope for improvement though.

    Sagitt


  • Options
    #11
    mad m
    Registered Users Posts: 9,002 ✭✭✭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.


  • Advertisement
Advertisement