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Week 0 / Week 1

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Created on 13 October 2017 Last Updated on 12 December 2017
Written by Administrator Hits: 136

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  
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