Swimming Programs 2015-2016
It’s great to mix up your training.
Below is some swim programs you can print out and take with you to the pool. (laminate them so you can keep with your drink bottle)
If you don’t have a pull buoy, kickboard or fins, the pool centres should be able to lend them out, just ask.
Based on a 50 mt pool.
2km swim session
100 warm up
200 – 50 breastroke/50 freestyle/50 backstroke /50 freestyle
300 – pull buoy
400 – 50 effort 50 easy x 4
400 – pull buoy
300 – 50 breast stroke / 50 freestyle x3
200 – fins 50 high elbows/50 flicks x 2
100 – cool down with fins
1.8km swim session
100 warm up
100 freestyle effort
100 kick board/200 pool bouy x 4
100 freestyle effort
200 breastroke
100 cool down
