Welcome to the 22nd swimming session. We have adapted the programs for beginners and advanced swimmers in terms of scope and intensity.
Swim Training #22
Beginners (2,200m)
-
Swim 200m
- 6x 50m technique (25m Kr technique + 25m Kr total)
- 4x50 Kr sprint water start (25m Kr sprint max no push off, 25m easy), P30s
- 50m easily any
- Series: 50-100-150-200, P15s
50: SW
100: 50 SW + 50 GA1
150: 100 SW + 50 GA1
200: 150 SW+ 50 GA1
- 50 easily any
- 4x50 Kr Sprint water start (as above)
- 50 easily any
- Series: 50-100-150-200, P15s (same as above)
- Swim 100-200m easily
Advanced (3,200m)
-
Swim 400m, all layers
- 8x 50m technique (25m Kr technique + 25m Kr total)
- 6x50 Kr sprint water start (25m Kr sprint max no push off, 25m easy), P30s
- 50m easily any
- Series: 50-100-150-200, P10s
50: SW
100: 50 SW + 50 GA1
150: 100 SW + 50 GA1
200: 150 SW+ 50 GA1
- 100 easily any
- 6x50 Kr Sprint water start (as above)
- 50 easily any
- Series: 50-100-150-200, P10s (as above)
- Swim 100-200m easily
Terms / Abbreviations
- Positions = different swimming styles
- Del = dolphin, Rü = back, Br = chest, Kr = crawl
- P = pause length in seconds
- SP = series break
- GA1 = basic endurance (long-distance pace)
- GA2 = extended basic endurance (~competition pace olympic distance middle distance)
- SW = threshold pace (400m-500m pace), broken down from that SW50/100 = average pace 50/100m
- EB = development area (high short distance pace 100-200m / interval based)
- SB = (submax) sprint pace (25-50m)
Further tips on material and technology
Open water swimming in cold water
Off to the open water - everything you need
Neoprene accessories for hands, feet and head
Huub swimming goggles Thomas Lurz
