The swim session programme was completely re-worked with the first two sections now 8-week blocks rather than the four week blocks we used originally. Our first 8-week module starts on the first Friday in November and takes us through to January (time off at Christmas and New Year!). This segment is basic preparation and consists mainly of technique work and a re-establishment of a fitness base. The second segment is primarily strength and endurance work with a mix of stamina and technique.
The third and fourth segments are four week blocks consisting of three weeks of work and a time trial. These take us to the beginning of May and the first races of the season. At this point training becomes more focussed on the individual as each athlete prepares for their races and the requirements that their programme calls for.
Call for comments
Is anyone out there actually using these schedules as part of their training? I'd be very interested to know and to get any feedback; positive or negative. Email webmastertriathletes-uk.org with your thoughts.
Everybody has their own shorthand for describing swim sets and so some of the following may seem obtuse! Here's a short breakdown of the code:l
|full||full stroke front crawl (that's arms and legs...)|
|pull||front crawl arms only, pull buoy between the legs|
|kick||front crawl legs only, kick board optional|
|kick on side (KOS)||roll the body into the normal breathing position and then kick for 6 beats. Roll the body through to breathe on the other side and kick for 6 beats.|
|fist||swim with hands closed into fists. Fist/Full is a length of fist followed by a length of full stroke and helps highlight the feel of the water on the hands.|
|alternating one arm||start with the left arm. The right arm is held out in front. Do three complete strokes with the left arm then leave the left arm in front and do three strokes with the right.|
|catch-up||start with the left arm. Right arm is held out in front and only begins its stroke when the left hand touches the right. Left arm now waits for the right arm to catch up and so on...|
|ripple||during the arm recovery the fingers are trailed (rippled) across the surface of the water. This only works if you have a high -- NOT rotated -- elbow and should promote a good roll. This replaces the deprecated chicken wing drill that just messes up shoulders.|
|front scull||swim just the front part of the stroke, hands stay underwater|
|back scul||swim just the back part of the stroke, hands stay underwater|
|full scull||swim the whole stroke, hands stay underwater|
|repeat||do the set again!|
|at ... pace||use the pace clock to regulate your speed to the same as your last ... timed swim|
Oh, and one very useful tip for those in a 25m pool. Your 25m time in seconds is a predictor of your 1500m time in minutes. If you can repeatedly swim 25m in 28 seconds you should be able to swim 1500m in 28 minutes. (1500m is 60 lengths in a 25m pool).