Training for an open water event – 2 Work out sessions for this week


16/09/2015 Singapore


Suitable for semi-regular swimmers, below is the first of a series of workouts that offer some variety. Each workout will be designed with a specific theme: technic, distance and fractioning.

You are free to modify the way you want – make them shorter or longer – depending on your time available.

Four weeks of preparation …2-3 times per week: alternate these two sessions

  1. 1st training: 2.2 km
  • “Dry” warmup before entering the water:
  • 500 m drill continuously: 2 x (50 catchup crawl – 50 crawl breathing every 5 times – 50 crawl kicks – 50 catchup crawl – 50 crawl breathing every 5 times)
  • 6 x 200m Freestyle amplitude: 60 seconds recovery between each set
  • 200m kicks with board
  • Warm down 200m Breaststroke or 2 arms backstroke
  • Stretch shoulders and back when out of the water
  1. 2nd training: 2.5 km
  • “Dry” warmup before entering the water
  • 200m Drills Freestyle (alternate catchup and one arm every 50m)
  • What to do in crawl (some other alternate strokes if needed) 100m – 200m – 300m – 400m – 500m – 600m with 1 minute recovery between each
  • Warm down 200m Breaststroke or 2 arms backstroke
  • Stretch shoulders and back when out of the water

Tips for your drills in crawl

  • The catchup crawl and one arm crawl: they are drills in which one arm makes movement while the other is extended in front. This arm extended must remain motionless near the surface.
    Fingertips: end your underwater movement palm up and then bring your arms in front by touching the water surface with your fingers (fingertips should never actually leave the water).
  • Line your fingers to draw the surface should be as straight as possible.

Join us for the openwater race on 10.10.15 by clicking on the link below:

https://regonline.activeglobal.com/swimstarssg2015

 

Join us for the openwater race on 10.10.15 by clicking on the link below:

https://regonline.activeglobal.com/swimstarssg2015