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Week 0 / Week 1
Created on 13 October 2017
Last Updated on 12 December 2017
Written by Administrator
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Week Zero is 2 sessions of the type you have been doing recently and a 3rd session where in you do a css trial
CSS trial for middle and long distance freestyle
1) warm up for 5 minutes
2) 400m Time Trial
3) 30 minutes of light swimming and resting
4) 200 m Time Trial
5) cool down
CSS trial for 2nd strokes
1) warm up for 5 minutes
2) 300m Time Trial
3) 30 minutes of light swimming and resting
4) 100 m Time Trial
5) cool down
Your CSS time is the time calculated in (2) take away the time calculated in (4) and then divided by 2. This gives you a training pace for 100s.
Week 1
Freestyle Events
| 2 K Drill Set | |
| 10 x 25 warmup on 40s | |
| 500 m bands | https://www.decathlon.co.uk/swimming-band-id_8219506.html |
| 400 m kick | kick from the hips and not the knees. Try to balance through the water as opposed to just a splashing exercise |
| 600 m six beat switch | https://www.youtube.com/watch?v=HWrAYcmexqQ |
| 5 x 100 at CSS speed with 10s rest after each (round your CSS speed up or down to the nearest 5s) | |
| 250 cool down | |
| 2 K CSS set (1) | |
| 10 x 25 warmup on 40s | |
| 20 x 100 at CSS speed with 15s rest after each (round your CSS speed up or down to the nearest 5s) | If you are doing second stroke training: 15 x100 |
| 250 cool down | |
| 2 K CSS set (2) | |
| 10 x 25 warmup on 40s | |
| 10 x 200 at CSS speed with 15s rest after each (round calculated rep time up or down to the nearest 5s) | If you are doing second stroke training: 7 x 200 |
| 250 cool down | |
| Lactate session: see lactate worksheet |
Week 2
|
2.5 K Drill Set |
|
| 10 x 25 warmup on 40s | |
| 1000 m bands | |
| 400 m kick | kick from the hips and not the knees. Try to balance through the water as opposed to just a splashing exercise |
| 600 m six beat switch | https://www.youtube.com/watch?v=HWrAYcmexqQ |
| 5 x 100 at CSS speed with 10s rest after each (round your CSS speed up or down to the nearest 5s) | |
| 250 cool down | |
| 2.5 K CSS set (1) | |
| 10 x 25 warmup on 40s | |
| 25 x 100 at CSS speed with 15s rest after each (round your CSS speed up or down to the nearest 5s) | |
| 250 cool down | |
| 2.5 K CSS set (2) | |
| 10 x 25 warmup on 40s | |
| 10 x 200 at CSS speed with 15s rest after each (round your CSS speed up or down to the nearest 5s) | |
| 2 minutes rest | |
| 10 x 50 at (CSS speed / 2) with 5s rest after each (round this value up to the nearest 5s) | |
| 250 cool down | |
| Lactate session: see lactate worksheet |
Week 3
| 3 K Drill Set | |
| 10 x 25 warmup on 40s | |
| 1000 m bands | https://www.decathlon.co.uk/swimming-band-id_8219506.html |
| 500 m kick | kick from the hips and not the knees. Try to balance through the water as opposed to just a splashing exercise |
| 500 m six beat switch | https://www.youtube.com/watch?v=HWrAYcmexqQ |
| 500m catchup | |
| 5 x 100 at CSS speed with 10s rest after each (round your CSS speed up or down to the nearest 5s) | |
| 250 cool down | |
| 3 K CSS set (1) | |
| 10 x 25 warmup on 40s | |
| 30 x 100 at CSS speed with 15s rest after each (round your CSS speed up or down to the nearest 5s) | |
| 250 cool down | |
| 3 K CSS set (2) | |
| 10 x 25 warmup on 40s | |
| 15 x 200 at CSS speed with 15s rest after each (round calculated rep time up or down to the nearest 5s) | |
| 250 cool down | |
| Lactate session: see lactate worksheet |
Week 4
| Do this as the last session you do this week | ||
| CSS Trial | ||
| 10 x 25 on 40 warm up | ||
| 2 minutes rest | ||
| 400m Time Trial | Time=? | |
| 100 cool down | ||
| 10 x 50 as 25 easy catch up / 25 easy free | ||
| 200m Time Trial | Time=? | |
| 400 cool down | ||
| CSS Time per 100m=? | ||
| Also do 2 other regular DSC training sessions this week (and take them easy) |
Week 5
| 2.5 K Drill Set | |
| 10 x 25 warmup on 40s | |
| 1000 m bands | https://www.decathlon.co.uk/swimming-band-id_8219506.html |
| 400 m kick | kick from the hips and not the knees. Try to balance through the water as opposed to just a splashing exercise |
| 600 m six beat switch | https://www.youtube.com/watch?v=HWrAYcmexqQ |
| 5 x 100 at CSS speed with 10s rest after each (round your CSS speed up or down to the nearest 5s) | |
| 250 cool down | |
| 2.5 K CSS set (1) | |
| 10 x 25 warmup on 40s | |
| 25 x 100 at CSS speed with 15s rest after each (round your CSS speed up or down to the nearest 5s) | |
| 250 cool down | |
| 2.5 K CSS set (2) | |
| 10 x 25 warmup on 40s | |
| 10 x 200 at CSS speed with 15s rest after each (round calculated rep time up or down to the nearest 5s) | |
| 2 minutes rest | |
| 10 x 50 at (CSS speed / 2) with 5s rest after each (round this value up to the nearest 5s) | |
| 250 cool down | |
| Lactate session: see lactate worksheet |
Week 6
| 3 K Drill Set | |
| 10 x 25 warmup on 40s | |
| 500 m bands | https://www.decathlon.co.uk/swimming-band-id_8219506.html |
| 500 m paddles (no pull buoy) | |
| 500 m kick | kick from the hips and not the knees. Try to balance through the water as opposed to just a splashing exercise |
| 500 m six beat switch | https://www.youtube.com/watch?v=HWrAYcmexqQ |
| 500m catchup | |
| 5 x 100 at CSS speed with 10s rest after each (round your CSS speed up or down to the nearest 5s) | |
| 250 cool down | |
| 3 K CSS set (1) | |
| 10 x 25 warmup on 40s | |
| 30 x 100 at CSS speed with 15s rest after each (round your CSS speed up or down to the nearest 5s) | |
| 250 cool down | |
| 3 K CSS set (2) | |
| 10 x 25 warmup on 40s | |
| 15 x 200 at CSS speed with 15s rest after each (round calculated rep time up or down to the nearest 5s) | |
| 250 cool down | |
| Lactate session: see lactate worksheet |
Week 7
| 2.5 K Drill Set | |
| 10 x 25 warmup on 40s | |
| 500 m bands | https://www.decathlon.co.uk/swimming-band-id_8219506.html |
| 500 m kick | kick from the hips and not the knees. Try to balance through the water as opposed to just a splashing exercise |
| 500 m six beat switch | https://www.youtube.com/watch?v=HWrAYcmexqQ |
| 500m catchup | |
| 5 x 100 at CSS speed with 10s rest after each (round your CSS speed up or down to the nearest 5s) | |
| 250 cool down | |
| 3 K CSS set (1) | |
| 10 x 25 warmup on 40s | |
| 30 x 100 at CSS speed with 15s rest after each (round your CSS speed up or down to the nearest 5s) | |
| 250 cool down | |
| 3 K CSS set (2) | |
| 10 x 25 warmup on 40s | |
| 10 x 300 at (3 x CSS speed) with 15s rest after each (round calculated rep time up or down to the nearest 5s) | i:e if css = 1:28 then ( 3 x 1:28 = 4:26 + 15 = 4:41 / rounded = 4:40) |
| 250 cool down | |
| Lactate session: see lactate worksheet |
Week 8
| Do this as the last session you do this week | ||
| CSS Trial | ||
| 10 x 25 on 40 warm up | ||
| 2 minutes rest | ||
| 400m Time Trial | Time=? | |
| 100 cool down | ||
| 10 x 50 as 25 easy catch up / 25 easy free | ||
| 200m Time Trial | Time=? | |
| 400 cool down | ||
| CSS Time per 100m=? | ||
| Also do 2 other regular DSC training sessions this week |
|
Week 9
| 2.5 K Drill Set | |
| 10 x 25 warmup on 40s | |
| 1000 m bands | https://www.decathlon.co.uk/swimming-band-id_8219506.html |
| 400 m kick | kick from the hips and not the knees. Try to balance through the water as opposed to just a splashing exercise |
| 600 m six beat switch | https://www.youtube.com/watch?v=HWrAYcmexqQ |
| 5 x 100 at CSS speed with 10s rest after each (round your CSS speed up or down to the nearest 5s) | |
| 250 cool down | |
| 2.5 K CSS set (1) | |
| 10 x 25 warmup on 40s | |
| 25 x 100 at CSS speed with 15s rest after each (round your CSS speed up or down to the nearest 5s) | |
| 250 cool down | |
| 2.5 K CSS set (2) | |
| 10 x 25 warmup on 40s | |
| 5 x 400 at (4 x CSS speed + 10s) with 15s rest after each (round calculated rep time up or down to the nearest 5s) | |
| 2 minutes rest | |
| 10 x 50 at (CSS speed / 2) with 5s rest after each (round this value up to the nearest 5s) | |
| 250 cool down |