Combine any warm up with a main set. Always do at least 200m easy to finish a session.
Training Intensities |
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Adapted from "The Training Intensity Handbook" by Dr John Hellemans |
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Training Zone |
Heart Rate Range |
Training Effect |
Training Application |
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Easy |
MHR minus >40 beats |
Increased circulation |
Warm up, recovery, technique |
Steady |
MHR minus 30 - 50 beats |
Improved Aerobic metabolic efficiency |
Main Component of Endurance Training |
Mod Hard |
MHR minus 20 - 40 beats |
Improves aerobic to Anaerobic metabloism |
Time Trials and repetitions |
Hard |
MHR minus 10 - 30 beats |
Improves Anaerobic metabolism |
Race Pace Training |
Very Hard |
MHR minus <10beats |
Improves lactate tolerance |
Speed Training |
Warm Up:
Option 1:
200m Freestyle
4x25m Kick
4x25m Drill
4x25m Accelerations (start slow finish fast)
= 500m
Option 2
4x50m Freestyle easy
4x25m (Alternate - 25 Backstroke, 25 Breaststroke)
100 Freestyle
4x25m Kick
4x25m Drill
= 600m
Option 3
150 Freestyle
8x25m (alternate Drill & Kick)
50 Freestyle
= 400m
Main Sets:
Option 1:
12x100
Descend 1-3, 4-6. (eg 1st 100m easy, 100m steady, 100 mod hard) 20 Sec Rest
4x50m
(25 sprint / 25 easy) 30 rest
= 1400m
Option 2:
50 Duck diving every 10 metres
100 Steady
200 (25 fast 25 easy)
300 Steady
200 Mod Hard
100 Hard
50 Duck diving every 10 metres
= 1000m
Option 3:
4 x
200 Steady 15 Rest
2 x 50m fast 30 Rest
= 1200m
Option 4:
4 x 300
- 1 steady Pull
- 1 descend 100’s (ie get faster each 100m)
- 1 1st and last 50m fast the rest steady
- 1 –ive split (2nd half faster than 1st half)
= 1200m
