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05 March 2013

Swimming Intermediate - 1000m in 6 weeks

At completion You will be able to swim 1000m at a medium pace.

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Programme information:
Level: Intermediate; 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 1000m at a medium pace.

WEEK 1

Monday

Full body stretch
Swim Total: 500m
1 x 100m Freestyle at relaxed pace. Rest
intervals: 60 sec
4 x 25m Freestyle at a faster pace. Rest intervals:
60 sec
1 x 100m Freestyle at a relaxed pace (like warm-
up pace). Rest intervals: 60 sec
Kick 4 x 25m Freestyle. Rest intervals: 45 sec
1 x 100m Freestyle at a relaxed pace

Wednesday
Full body stretch
Swim Total: 400m
1 x 100m Freestyle easy. Rest intervals: 60 sec
Kick 1 x 50m Freestyle with board. Rest intervals:
45 sec
Kick 2 x 25m Freestyle faster than the 50m. Rest
intervals: 45 sec
1 x 100m Freestyle easy. Rest intervals: 60 sec
2 x 25m Freestyle FAST. Rest intervals: 30 sec
1 x 50m Freestyle easy

Friday
Full body stretch
Swim Total: 500m
1 x 100m Freestyle easy. Rest intervals: 60 sec
Pull 1 x 50m Freestyle easy. Try breathe every
third stroke. Rest intervals: 60 sec
Kick 1 x 50m Freestyle steady pace. Rest
intervals: 60 sec
1 x 50m of another stroke. Rest intervals: 60 sec
8 x 25m Freestyle at a consistent pace. Rest
intervals: 45 sec per 25m
1 x 50m easy to recover any stroke

Saturday
Full body stretch
Swim Total: 500m
Swim 1 x 400m Freestyle. During the distance, swim
the first 200m easy, speed up a little between
200m and 300m, then from 300m to 400m swim
at a faster pace again, but keep it consistent.
Rest intervals: 2 - 3 min
2 x 25m fast of any strokes. Rest intervals: 45 sec
1 x 50m easy to recover

WEEK 2

Monday

Full body stretch
Swim Total: 600m
1 x 100m Freestyle at relaxed pace. Rest
intervals: 45 sec
Pull 2 x 50m Freestyle - try breathing every third
arm cycle. Rest intervals: 45 sec
Kick 2 x 50m Freestyle at steady pace. Rest
intervals: 45 sec
8 x 25m Freestyle at a faster pace but even
throughout. Rest intervals: 45 sec (your last 4 x
25m try speed up a little more)
1 x 100m easy - this is recovery so do some other
strokes

Wednesday
Lower body stretch
Swim Total: 600m
1 x 200m Freestyle. Rest intervals: 45 sec
1 x 100m Freestyle at a faster pace than the
200m. Rest intervals: 45 sec
1 x 50m Freestyle at a faster pace than the 100m.
Rest intervals: 60 sec
Kick 6 x 25m choice stroke at steady pace. Rest
intervals: 30 sec
1 x 100m easy, choice strokes

Friday
Quick stretch
Swim Total: 600m
1 x 200m Freestyle easy. Rest intervals: 60 sec
Pull 2 x 50m Freestyle, again try breathe every
third arm cycle. Rest intervals: 60 sec
2 x 50m Freestyle, first 25m easy, second faster.
Rest intervals: 60 sec
4 x 25m Freestyle as fast as possible. Rest
intervals: 60 sec
1 x 100m easy choice strokes

Saturday
Full body stretch
Swim Total: 500m
The test set
1 x 200m Freestyle easy. Rest intervals: 60 sec
4 x 50m Freestyle - try keep even splits to
balance your time on each 50m. Rest intervals:
20 sec Add up all your 50m times to give you a 200m
time. Remember this for the next test
1 x 100m easy mixed strokes for recovery

WEEK 3

Monday

Full body stretch
Swim Total: 700m
1 x 200m Freestyle at warm-up pace. Rest
intervals: 60 sec
2 x 50m Freestyle at a faster but comfortable
pace. Rest intervals: 60 sec
Kick 2 x 100m Freestyle at steady pace. Rest
intervals: 60 sec
4 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: 800m
1 x 200m Freestyle warm-up. Rest intervals: 60
sec
8 x 25m Freestyle - No 1-2 easy, No 3-4
faster, No 5-6 faster, No 7-8 faster, but not a sprint.
Rest interals: 30 sec (This is called descending in
each 2 x 25m)
Drill 4 x 25m Freestyle. Rest intervals:
45 sec
8 x 25m Freestyle. Start easier at No 1 and get
faster to No 8 (called descending). Rest intervals:
45 sec
1 x 100m easy

Friday
Quick stretch
Swim Total: 700m
1 x 200m Freestyle warm-up. Rest intervals: 60
sec
Pull 1x 100m Freestyle, again try breathe every
third arm cycle. Rest intervals: 45 sec
Kick 1 x 100m Freestyle steady pace. Rest
intervals: 45 sec
8 x 25m Freestyle, hold comfortable pace on no's
1-4 and speeding up on no's 5-8. Rest intervals:
45 sec
1 x 100m easy for recovery

Saturday
Full body stretch
Swim Total: 600m
Test yourself on this session and try remember
your times on the 100m swims
1 x 100m Freestyle warm-up. Rest intervals: 60
sec
4 x 100m Freestyle. Rest intervals: 60 sec
(remember your times on this set)
1 x 100m easy recovery. Mix strokes here

WEEK 4

Monday

Full body stretch
Swim Total: 800m
1 x 200m Freestyle. Rest intervals: 60 sec
Pull 1 x 100m Freestyle. Breathe every 3rd
stroke. Rest intervals: 45 sec
Kick 2 x 50m Freestyle, 25m easy and 25m fast
on each. Rest intervals: 45 sec
1 x 100m Freestyle, first 50m easy and 2nd 50m
faster (i.e. negative split). Rest intervals: 60 sec
4 x 50m Freestyle, 25m easy, 25 faster (i.e. again negative split). Rest intervals: 60 sec
1 x 100m easy other strokes

Wednesday
Lower body stretch
Swim Total: 600m
1 x 100m Freestyle at a comfortable pace. Rest
intervals: 60 sec
1 x 100m Freestyle slightly faster. Rest intervals:
60 sec
1 x 100m Freestyle again faster than the 100m
pace. Rest intervals: 60 sec
1 x 50m Freestyle fast to see your time. Rest
intervals: 60 sec
Kick 4 x 25m Freestyle easy. Rest intervals: 30
sec
4 x 25m Freestyle descending (i.e. going faster
from No 1 - No 4). Rest intervals: 30 sec
1 x 50m easy other strokes

Friday
Quick stretch
Swim Total: 600m
1 x 200m Freestyle. Rest intervals: 60 sec
Pull 1x 100m Freestyle. Rest intervals: 45 sec
Drill 4 x 25m Freestyle catchup. Rest intervals: 30 sec
1 x 200m Freestyle negative split

Saturday
Full body stretch
Swim Total: 600m
1 x 100m Freestyle easy. Rest intervals: 90 sec
8 x 50m Freestyle. Rest intervals: 45 sec
1 x 100m other strokes to recover

WEEK 5

Monday

Full body stretch
Swim Total: 650m
1 x 200m Freestyle (speed up on the second
100m slightly, i.e. negative split). Rest intervals:
60 sec
2 x 100m Freestyle - again negative split but
faster (i.e. 2nd 100 faster than 1st). Rest intervals:
60 sec 4 x 25m Freestyle at maximum speed. Rest
intervals: 45 sec
1 x 50m slowly with mixed strokes

Wednesday
Lower body stretch
Swim Total: 700m
- 1 x 200m Freestyle easy. Rest intervals: 60 sec
- 1 x 100m Freestyle negative split. Rest intervals:
45 sec - Pull 1 x 100m Freestyle, breathing every third
stroke. Rest intervals: 30 sec
Drill 4 x 25m Freestyle. Rest intervals: 30 sec
2 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
1 x 100m Freestyle, speed up a little after each
50m. Rest intervals: 90 sec
Pull 1 x 100m Freestyle, breathing every third
stroke. Rest intervals: 45 sec
8 x 50m Freestyle - try a fast pace but consistent.
Rest intervals: 60 sec
1 x 100m easy of other strokes

Saturday
Full body stretch
Swim Total: 700m
Test yourself!
1 x 100m easy for a warm-up
5 x 100m Freestyle. try to keep your time consistent
(keep one pace). Rest intervals: 45m
1 x 100m easy to recover

WEEK 6

Monday

Full body stretch
Swim Total: 700m
1 x 200m Freestyle. Rest intervals: 60 sec
Pull 1 x 100m Freestyle, breathe every 3rd
stroke. Rest intervals: 45 sec
Kick 1 x 100m Freestyle, keep legs as loose as
possible. Rest intervals: 30 sec
Drill 4 x 25m Catch-up Freestyle (concentrate on
full strokes). Rest intervals: 30 sec
4 x 50m Freestyle descending. Start off really
easy and go a little faster on each 50m swim,
ending with the last 50m 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: 600m
1 x 100m Freestyle easy. Rest intervals: 60 sec
3 x 50m Freestyle, the first 25m do freestyle
catch-up and then 25m full stroke. Rest intervals:
30 sec. This is done easy.
1 x 100m Freestyle easy, concentrating on
distance per stroke. Rest intervals: 50 sec
1 x 75m Freestyle, slightly faster than the 100m.
Rest intervals: 40 sec
1 x 50m Freestyle, slightly faster than the 75m.
Rest intervals: 30 sec
1 x 25m Freestyle fast. Rest intervals: 60 sec
1 x 100m easy other strokes

Friday
Quick stretch
Swim Total: 600m
1 x 200m Freestyle really easy. Rest intervals: 90
sec Drill 4 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 200m Freestyle really easy

Saturday
Full body stretch
Swim: Test yourself! 1 x 100m easy for a warm-up 8 x 100m Freestyle, try keep your time consistent (keep one pace). Rest intervals: 45 sec 1 x 100m easy to recover Total: 1000m

 
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