Don't just read this; join us!
Week 0 / Week 1
Created on 13 October 2017
Last Updated on 12 December 2017
Written by Administrator
Hits: 1013
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 |