Welcome to the ninth swim session. We have adapted the programs for beginners and advanced swimmers in terms of scope and intensity.
Swim workout #9
In the coming build-up phase, the goal is now to increase speed and endurance skills with targeted series. Pay attention to the speed ranges that you determined in the previous test and stick to the breaks - they are also part of the load control.
Beginners (2,100m)
- Swim 200m at will
- 8x 50m technique/legs (1st/3rd/5th/7th Kr technique, 2nd/4th/6th/8th Kr legs)
- 50m loose as you like
- 3x 3x50m Kr Pullbuoy (3 series each with 50m EB, 50m GA2, 50m GA1), P15s / SP30s
- 100m freely as you like
- 4x 200m Rü / Kr (each 50m Rü + 50m Kr GA2 + 100m Kr GA1), P 30s
- Swim out 100m
Advanced (3,100m)
- Swim 400m, all layers
- 8x 50m technique/legs (1st/3rd/5th/7th Kr technique, 2nd/4th/6th/8th Kr legs)
- 50m loose as you like
- 3x 3x50m Kr Paddles (3 series each with 50m EB, 50m GA2, 50m GA1), P15s / SP30s
- 50m loose as you like
- 4x 250m medley / Kr (the first 100m medley in a change of 25 layers Del/Rü/Br/Kr + 150m Kr in total GA1), P 40s
- 50m easily any
- 3x 3x50m Kr Pullbuoy (3 series each with 50m EB, 50m GA2, 50m GA1), P15s / SP30s
- Swim out 100-200m
Terms / Abbreviations
- Positions = different swimming styles
- Del = dolphin, Rü = back, Br = chest, Kr = crawl
- P = pause length in seconds
- SP = series break
- GA1 = basic endurance (long-distance pace)
- GA2 = extended basic endurance (~competition pace olympic distance middle distance)
- SW = Threshold pace (400m-500m pace)
- EB = development area (high short distance pace 100-200m / interval based)
- SB = (submax) sprint pace (25-50m)
