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A Six Session Training Program for Swimming

Extracts from this document...

Introduction

A Six Session Training Program for    

Swimming

Session 1-

Warm up- 10 lengths(25m lengths) alternating between backstroke and front crawl.

Front Crawl- 4 lengths full stroke, 20 sec. Rest,

                        4 lengths arms only, 20 sec. Rest,

                        4 lengths legs only, 20 sec. Rest,

                        4 lengths full stroke. 1 min. rest,

Drill-               4 lengths catch-up, 20 sec. Rest,

                        2 lengths swimming clenching your          

                        fists, making it harder to pull.

(Catch-up is where you swim front crawl but you have to pull one arm at a time, keeping the other arm straight, touching your other hand every stroke)

 5 one length sprints walking back to the start of the pool after each length(this being your rest). 1 min. rest and then 3 two length sprints with 1min. rest between each. 2 min. rest, then one 4 length sprint.

Warm down- 6 lengths slow swim.

Session 2-

Warm up-  10 lengths alternating between                              

                   backstroke and front crawl, 4 lengths  

                   breast stroke.

Backstroke- 4 lengths full stroke, 20 sec. Rest,

                      4 lengths arms only, 20 sec. Rest,

                      4 lengths legs only, 20 sec.

...read more.

Middle

                   breast stroke, 2 lengths fly.

Breaststroke- 6 lengths full stroke, 30 sec. Rest,

                        4 lengths arms only, 20 sec. Rest,

                        2 lengths legs only, 20 sec. Rest,

                        4 lengths full stroke, 20 sec. Rest,

Drill-               4 lengths arms with butterfly legs.

                        1 min. rest.

5 one length sprints walking back to the start of the pool after each length(this being your rest). 1 min. rest and then 4 two length sprints with 1min. rest between each. 2 min. rest, then one 4 length sprint.

Warm down- 6 lengths breaststroke(medium pace), 4 lengths front crawl slow.

Session 4-

Warm up- 12 lengths alternating between                              

                   backstroke and front crawl, 4 lengths  

                   breast stroke, 2 lengths fly.

Butterfly- 6 lengths full stroke, 1 min. rest,

                  2 lengths arms only, 30 sec. Rest,

                  4 lengths legs only, 20 sec. Rest,

                  2 lengths full stroke. 2 min rest.

Drill-         4 lengths doing 4 arm pulls with one        

                  arm and then another 4 with the

                  other.

                  2 lots of one length with 1 min. rest          

                  between each, full stroke, not

                  breathing.

...read more.

Conclusion

Arms & Legs- 2 lengths of each stroke legs only,

                         and then do the same with your

                         arms.

Sprints- (30 sec rest between each sprint)

2 lots one length fly, one lot of 2 lengths fly, 2 lots of two lengths breaststroke, 2 lots of two lengths backstroke, 2 lots of two lengths front crawl, 1 lot of 4 lengths front crawl.

1 min. rest

Medley Swims- 2 lengths fly, 2 lengths back, 2 lengths breast, 2 lengths front. 1 min. rest.

Drills- breaststroke 4 lengths arms with butterfly legs, 2 lengths 1 arm pull to every 4 kicks, 4 lengths catch-up.

Warm down- 2 lengths breaststroke, 2 lengths backstroke, 4 lengths front crawl.

Summery

        This training program is designed to be done over a three week period. It incorporates all of the competitive strokes, and specific drills for each of them.

        I have tried to use aerobic, anaerobic, fartlek, and sprint training methods throughout my program, and it is supposed to get harder as progress through it.

        It is meant to build up your stamina and ability to sprint, improve your strokes, and keep you fit.

...read more.

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