Session. SwimBritain. Warm up. Main set. Cool down. Swimming in a 50m pool? What you ll need for this session: Your three stage session

Transcription

1 Session 9 0 steps to swimming success Designed to prepare you and your team to each swim,000m comfortably, this programme is based around training in a 5m pool. We ve 0 sessions and plenty of handy tips so, whether training together or alone, you ll all be ready to give your very best. Swimming in a 50m pool? What you ll need for this session: You ll need to amend your session anywhere you see the following: Roughly 0 0 minutes (depending on stroke) means halve the number of lengths Goggles Swimming hat Float Energy bar Pull buoy Drinks bottle Your three stage session Readies your body for physical activity and gradually increases your heart rate. Forms the core of your session by pushing you further, for longer. Allows your heart rate to return to its resting rate.

2 Session 9 Swim with a 5-second four-length : x 4 lengths front crawl Swim with a 5-second four-length : 4 lengths pull front crawl 4 lengths kick front crawl Swim with a 0-second two-length : x lengths front crawl SwimTip SwimTip SwimTip When using a pull buoy, hold it between your legs and only use your arms. Feel the water as you pull your arms back. For kick lengths, grab a float, hold it in front of you and kick continuously. Keep legs long and relaxed for front crawl and speed on the push back f. Start every length with a push off the wall and an underwater glide for 5 seconds. Total distance for session Did you know? Don t forget Water is about 800 times denser than air so you can work harder and burn more calories in a pool. Log your training and chart your progress at swimbritain.co.uk 5m pool lengths 50m pool 6 lengths = 800m

3 Session 0 0 steps to swimming success Designed to prepare you and your team to each swim,000m comfortably, this programme is based around training in a 5m pool. We ve 0 sessions and plenty of handy tips so, whether training together or alone, you ll all be ready to give your very best. Swimming in a 50m pool? What you ll need for this session: You ll need to amend your session anywhere you see the following: Roughly 5 5 minutes (depending on stroke) Goggles means halve the number of lengths Float means don t include these lengths in your swim Drinks bottle Readies your body for physical activity and gradually increases your heart rate. Energy bar Pull buoy Your three stage session Swimming hat Forms the core of your session by pushing you further, for longer. Allows your heart rate to return to its resting rate.

4 Session 0 Swim with a 5-second two-length : Swim with a 5-second : length front crawl or breaststroke 4 lengths pull front crawl 8 lengths front crawl Swim with a 0-second two-length : 4 x lengths front crawl kick length front crawl SwimTip SwimTip SwimTip F, regulate your stroke: Pull. Breathe. Kick. And glide. Keep your stroke long and relaxed throughout this. Almost there! Wind with long relaxed strokes. Total distance for session Did you know? Don t forget 5 minutes of front crawl can burn to 4kcal vs. 5 minutes of walking at mph which burns off to 6kcal. Log your training and chart your progress at swimbritain.co.uk 5m pool 8 lengths 50m pool 9 lengths = 950m

5 Session 0 steps to swimming success Designed to prepare you and your team to each swim,000m comfortably, this programme is based around training in a 5m pool. We ve 0 sessions and plenty of handy tips so, whether training together or alone, you ll all be ready to give your very best. Swimming in a 50m pool? What you ll need for this session: You ll need to amend your session anywhere you see the following: Roughly 5 5 minutes (depending on stroke) means halve the number of lengths Goggles Swimming hat Float Energy bar Drinks bottle Your three stage session Readies your body for physical activity and gradually increases your heart rate. Forms the core of your session by pushing you further, for longer. Allows your heart rate to return to its resting rate.

6 Session Swim with a 5-second : lengths kick front crawl lengths kick front crawl Swim with a 0-second four-length : nd and 4th lengths fast st and rd lengths fast Repeat all of the above twice, in the same order Swim with a 0-second three-length : x lengths front crawl SwimTip SwimTip SwimTip Count your strokes for each length then try and cut them by two on the 4th length. For front crawl, enter the water in line with your shoulder. With breaststroke, regulate your stroke: Pull. Breathe. Kick. And glide. Start every length with a push off the wall and an underwater glide for 5 seconds. Total distance for session Did you know? Don t forget 5 minutes of breaststroke can burn to 06kcal vs. 5 minutes of cycling at 0-mph which burns off to 50kcal. Log your training and chart your progress at swimbritain.co.uk 5m pool 4 lengths 50m pool lengths =,050m

7 Session 0 steps to swimming success Designed to prepare you and your team to each swim,000m comfortably, this programme is based around training in a 5m pool. We ve 0 sessions and plenty of handy tips so, whether training together or alone, you ll all be ready to give your very best. Swimming in a 50m pool? What you ll need for this session: You ll need to amend your session anywhere you see the following: Roughly 5 5 minutes (depending on stroke) means halve the number of lengths Goggles Swimming hat Drinks bottle Energy bar means don t include these lengths in your swim Your three stage session Readies your body for physical activity and gradually increases your heart rate. Forms the core of your session by pushing you further, for longer. Allows your heart rate to return to its resting rate.

8 Session Swim with a specified : 5 seconds rest x length front crawl or breaststroke 0 seconds rest after each length x length front crawl 0 seconds rest after each length 5 seconds rest 500m Challenge Time Watch the clock! 0 lengths front crawl continuous swim rest until your breathing returns to normal When you re finished, take a look at our Did you know? to see how you measure Swim with a specified : x lengths front crawl or breaststroke 0 seconds rest after each two-length 4 x length front crawl rest 5 seconds after each length SwimTip SwimTip For front crawl, enter the water in line with your shoulder. Relax your arms as they recover underwater. With breaststroke, regulate your stroke: Pull. Breathe. Kick. And glide. Hold the glide for seconds. Total distance for session Did you know? Don t forget Rebecca Adlington s 800m freestyle world record is 8:4:0 minutes, she swam the first 500m in 5:07:6. Log your training and chart your progress at swimbritain.co.uk 5m pool 4 lengths 50m pool lengths =,050m How fast can you swim 500m?

9 Session 0 steps to swimming success Designed to prepare you and your team to each swim,000m comfortably, this programme is based around training in a 5m pool. We ve 0 sessions and plenty of handy tips so, whether training together or alone, you ll all be ready to give your very best. Swimming in a 50m pool? What you ll need for this session: You ll need to amend your session anywhere you see the following: Roughly 0 40 minutes (depending on stroke) means halve the number of lengths Goggles Swimming hat Drinks bottle Energy bar Your three stage session Readies your body for physical activity and gradually increases your heart rate. Forms the core of your session by pushing you further, for longer. Allows your heart rate to return to its resting rate.

10 Session Swim with a 5-second two-length : Swim with a 0-second four-length : 7 x 4 lengths front crawl Swim with a 0-second two-length : steady pace 4 x lengths front crawl fast pace Repeat all of above SwimTip SwimTip SwimTip For front crawl, enter the water in line with your shoulder. With breaststroke, regulate your stroke: Pull. Breathe. Kick. And glide. Count the number of strokes you do for each length, then try to stick to that number. Breaststroke kick, arms forward and stretch. Front crawl try bilateral breathing with a breath every third stroke. Total distance for session Did you know? Don t forget 0 minutes of front crawl can burn to 57kcal vs. 0 minutes walking at mph which burns off to 99kcal. Log your training and chart your progress at swimbritain.co.uk 5m pool 44 lengths 50m pool lengths =,00m

11 Session 4 0 steps to swimming success Designed to prepare you and your team to each swim,000m comfortably, this programme is based around training in a 5m pool. We ve 0 sessions and plenty of handy tips so, whether training together or alone, you ll all be ready to give your very best. Swimming in a 50m pool? What you ll need for this session: You ll need to amend your session anywhere you see the following: Roughly 0 40 minutes (depending on stroke) means halve the number of lengths Goggles Swimming hat Float Energy bar Pull buoy Drinks bottle Your three stage session Readies your body for physical activity and gradually increases your heart rate. Forms the core of your session by pushing you further, for longer. Allows your heart rate to return to its resting rate.

12 Session 4 Swim with a 5-second two-length : kick pull SwimTip 5m pool 46 lengths 50m pool lengths =,50m Swim front crawl or breaststroke with a specified rest between each : lengths sprint every other length 0s rest x 4 lengths sprint every other length 5s rest 8 lengths sprint every other length 0s rest x 4 lengths sprint every other length 5s rest lengths sprint every other length 0s rest For kick lengths, grab a float, hold it in front of you and kick away. Total distance for session Swim with a specified : x 4 lengths front crawl rest 0 seconds after each fourlength x lengths front crawl or breaststroke rest 5 seconds after each two-length SwimTip Breaststroke treat this as an easy, gentle swim. Feel the water as you pull back. Did you know? Don t forget 40 minutes of breaststroke can burn to 489kcal vs. 40 minutes walking at mph which burns off to 00kcal. Log your training and chart your progress at swimbritain.co.uk