advertisement
05 March 2013

Swimming Advanced - 2200m in 6 weeks

At completion you will be able to swim 2200m at a steady pace.

0
Programme information:
Level: Advanced; Men & Women
Where: In a swimming pool at home or in the gym.
Components: Cardio (swimming) & stretches
Weeks: 6
Sessions per week: 4 x Swimming
At completion: You will be able to swim 2200m at a steady pace.

WEEK 1

Monday

Full body stretch
Swim Total: 1900m
1 x 400m Freestyle at a relaxed pace. Rest
intervals: 60 sec
4 x 100m Freestyle at a faster pace. Rest
intervals: 60 sec
1 x 300m Freestyle at a relaxed pace (like the
warm-up pace). Rest intervals: 60 sec
8 x 50m Freestyle at a faster pace than the 100m
swims above. Rest intervals: 45 sec
1 x 200m Freestyle at a relaxed pace. Rest
intervals: 60 sec
4 x 25m Freestyle fast. Rest intervals: 30 sec
1 x 100m of another easy stroke to loosen

Wednesday
Lower body stretch
Swim Total: 1700m
1 x 800m Freestyle easy. Rest intervals: 60 sec
Kick 1 x 200m Freestyle with a board. Rest
intervals: 45 sec
Kick 4 x 25m Freestyle fast. Rest intervals: 45
sec
1 x 400m Freestyle easy. Rest intervals: 60 sec
4 x 25m Freestyle FAST. Rest intervals: 30 sec
1 x 100m Freestyle easy

Friday
Quick stretch
Swim Total: 1600m
1 x 400m Freestyle easy. Rest intervals: 60 sec
Pull 1 x 300m Freestyle easy. Try breathe every
3rd stroke. Rest intervals: 60 sec
Kick 1 x 200m Freestyle steady pace. Rest
intervals: 60 sec
1 x 100m of another stroke. Rest intervals: 60 sec
20 x 25m Freestyle at a consistent pace. Rest
intervals: 30 sec per 25m
1 x 100m easy to recover any stroke
 
Saturday
Full body stretch
Swim Total: 1400m
1 x 1200m Freestyle. During the distance, swim
the first 400m easy, speed up a little between
400m and 800m, then from 900m to 1200m swim
at a faster pace again, but keep it consistent.
Rest intervals: 2 min
4 x 25m fast of any stroke. Rest intervals: 30 sec
1 x 100m easy

WEEK 2

Monday

Full body stretch
Swim Total: 1700m
1 x 400m Freestyle easy. Rest intervals: 60 sec
Pull 2 x 200m Freestyle - try breathing every 3rd
stroke. Rest intervals: 60 sec
Kick 4 x 100m Freestyle at steady pace. Rest
intervals: 30 sec
8 x 50m Freestyle at faster pace, but even
throughout. Rest intervals: 30 sec
1 x 100m easy - this is recovery so do some other
strokes

Wednesday
Lower body stretch
Swim Total: 1500m
1 x 200m Freestyle easy. Rest intervals: 45 sec
1 x 400m Freestyle at a comfortable pace. Rest
intervals: 60 sec
1 x 300m Freestyle at a faster pace than the
400m. Rest intervals: 45 sec
1 x 200m Freestyle at a faster pace than the
300m. Rest intervals: 30 sec
1 x 100m Freestyle at a faster pace than the
200m. Rest intervals: 60 sec
Kick 8 x 25m choice strokes at steady pace. Rest
intervals: 15 sec
1 x 100m easy, choice strokes

Friday
Quick stretch
Swim Total: 1900m
1 x 600m Freestyle easy. Rest intervals: 60 sec
Pull 3 x 200m Freestyle easy. Try breathe every
3rd stroke. Rest intervals: 60 sec
8 x 50m Freestyle, first 25m easy, second faster.
Rest intervals: 45 sec
8 x 25m Freestyle as fast as possible. Rest
intervals: 60 sec
1 x 100m easy choice strokes

Saturday
Full body stretch
Swim Total: 1400m
The Test Set
1 x 400m Freestyle easy. Rest intervals: 60 sec
8 x 100m Freestyle - try keep even splits to
balance your time on each 100m. Rest intervals:
20 sec
Add up all your 100m times to give you an 800m
time. Remember this for the next test
1 x 200m easy mixed strokes for recovery

WEEK 3

Monday

Full body stretch
Swim Total: 1800m
1 x 500m Freestyle at warm-up pace. Rest
intervals: 60 sec
3 x 200m Freestyle at a faster, but comfortable
pace. Rest intervals: 45 sec
1 x 200m Freestyle at a steady pace. Rest
intervals: 60 sec
16 x 25m Freestyle at a fast pace, but not
sprinting. Rest intervals: 30 sec
1 x 100m easy other strokes

Wednesday
Lower body stretch
Swim Total: 1900m
1 x 400m Freestyle warm-up. Rest intervals: 60
sec
16 x 50m Freestyle (descending in each 4 x
50m). Rest intervals: 30 sec
Drill 8 x 25m Freestyle. Rest intervals: 30 sec
8 x 25m Freestyle. Rest intervals: 30 sec
8 x 50m Freestyle (descending). Rest intervals:
45 sec
1 x 100m easy

Friday
Quick stretch
Swim Total: 2300m
1 x 500m Freestyle warm-up. Rest intervals: 60
sec
Pull 1 x 400m Freestyle breathing every 3rd
stroke. Rest intervals: 45 sec
Kick 1 x 300m Freestyle steady pace. Rest
intervals: 30 sec
1 x 200m any other stroke easy. Rest intervals:
60 sec
8 x 100m Freestyle, hold comfortable pace on
no's 1-4 and speeding up on no's 5-8. Rest
intervals: 30 sec
1 x 100m easy for recovery

Saturday
Full body stretch
Swim Total: 1900m
The Test Set
1 x 200m Freestyle warm-up. Rest intervals: 60
sec
4 x 400m Freestyle. Rest intervals: 60 sec
1 x 200m easy recovery. Mix strokes here

WEEK 4

Monday

Full body stretch
Swim Total: 2000m
1 x 600m Freestyle. Rest intervals: 60 sec
Pull 1 x 300m Freestyle, breathe every 3rd
stroke. Rest intervals: 45 sec
Kick 2 x 100m Freestyle, 75m easy and 25m fast
on each. Rest intervals: 30 sec
1 x 400m Freestyle, first 200m easy and 2nd
200m faster (i.e. negative split). Rest intervals:
45 sec
4 x 100m Freestyle, 50m easy 50m faster
(i.e. again negative split): Rest intervals: 30 sec
1 x 100m easy other strokes

Wednesday
Lower body stretch
Swim Total: 2000m
1 x 800m Freestyle at a comfortable pace. Rest
intervals: 60 sec
1 x 400m Freestyle slightly faster. Rest intervals:
60 sec
1 x 200m Freestyle again faster than the 400m
pace. Rest intervals: 60 sec
1 x 100m Freestyle fast to see your time. Rest
intervals: 60 sec
Kick 8 x 25m Freestyle easy. Rest intervals: 30
sec
4 x 50m Freestyle descending. Rest intervals: 30
sec
1 x 100m easy other strokes

Friday
Quick stretch
Swim Total: 1600m
1 x 400m Freestyle. Rest intervals: 60 sec
Pull 1 x 400m Freestyle. Rest intervals: 45 sec
Kick 1 x 200m Freestyle. Rest intervals: 30 sec
Drill 8 x 25m Freestyle catch-up. Rest intervals:
30 sec
1 x 400m Freestyle negative split.

Saturday
Full body stretch
Swim Total: 2100m
1 x 400m Freestyle easy. Rest intervals: 90 sec
8 x 200m Freestyle. Rest intervals: 60 sec
1 x 100m other strokes to recover

WEEK 5

Monday

Full body stretch
Swim Total: 2200m
1 x 1000m Freestyle (speed up on the second
500m, i.e. negative split). Rest intervals: 60 sec
2 x 400m Freestyle - again negative split each
(i.e. 2nd 200m faster than 1st). Rest intervals:
45 sec
8 x 25m Freestyle at maximum speed. Rest
intervals: 45 sec
1 x 200m slowly with mixed strokes

Wednesday
Lower body stretch
Swim Total: 2300m
1 x 400m Freestyle easy. Rest intervals: 60 sec
2 x 200m Freestyle negative split. Rest intervals:
45 sec
Pull 4 x 100m Freestyle, breathing every third
stroke. Rest intervals: 30 sec
Drill 8 x 25m Freestyle. Rest intervals: 30 sec
8 x 100m Freestyle, first 50m easy then 50m
faster. Rest intervals: 45 sec
1 x 100m other strokes easy. Rest intervals: 30
sec

Friday
Quick stretch
Swim Total: 2200m
Test Yourself!
1 x 400m easy for a warm-up
16 x 100m Freestyle, try keep your time
consistent. Rest intervals: 20 sec
Your total time here should be your aim at the
mile marathon
1 x 200m easy to recover

Saturday
Full body stretch
Swim Total: 2200m
- 1 x 400m Freestyle easy, with 90 sec rest intervals
- 8 x 200m Freestyle. Rest intervals: 60 sec
- 2 x 200m other strokes to recover

WEEK 6

Monday

Full body stretch
Swim Total: 2100m
1 x 400m Freestyle. Rest intervals: 60 sec
Pull 1 x 300m Freestyle, breathe every 3rd
stroke. Rest intervals: 45 sec
Kick 1 x 200m Freestyle, keep legs as loose as
possible. Rest intervals: 30 sec
1 x 100m other strokes. Rest intervals: 60 sec
Drill 8 x 25m catch-up Freestyle (concentrate on
full strokes). Rest intervals: 30 sec
8 x 100m Freestyle descending. Start off easy
and go a little faster on each 100m swim, ending
with the last 100m at a good strong pace, but not
at maximum effort. Rest intervals: 45 sec
1 x 100m recovery any strokes

Wednesday
Lower body stretch
Swim Total: 1600m
- 1 x 600m Freestyle easy with 60 sec rest intervals;
- 6 x 100m Freestyle - the first 25m freestyle
catch-up and then 75m full stroke with 30 sec rest intervals;
- 1 x 200m Freestyle easy concentrating on
distance per stroke. Rest intervals:
50 sec
- 1 x 150m Freestyle, slightly faster than the 200m.
Rest intervals: 40 sec
- 1 x 100m Freestyle, slightly faster than the 150m.
Rest intervals: 30 sec
- 1 x 50m Freestyle at a faster pace than you plan
to swim at the race. Rest intervals: 60 sec
- 1 x 100m easy other strokes

Friday
Quick stretch
Swim Total: 1500m
1 x 800m Freestyle really easy. Rest intervals: 90
sec
Drill 8 x 25m Freestyle catch-up. Rest intervals:
30 sec
4 x 25m Freestyle. Sprint at maximum speed with
as little breathing as possible. Rest intervals: 45
sec
1 x 400m Freestyle really easy







 
NEXT ON HEALTH24X
advertisement

Read Health24’s Comments Policy

Comment on this story
0 comments
Comments have been closed for this article.

Live healthier

The debate continues »

Working out in the concrete jungle 7 top butt exercises for guys 10 things pole dancing can do for you

The running vs. walking debate

There are many different theories when it comes to the running vs. walking for health and weight loss.

Veganism a crime? »

Running the Comrades Marathon on a vegan diet Are vegans unnatural beasts? Can a vegan be really healthy?

Should it be a crime to raise a baby on vegan food?

After a number of cases of malnourishment in Italy, it may become a crime to feed children under 16 a vegan diet.