Ultimate Swim Training
WEEK 1 | DAY 1
Today's Session
In this video, I’ll guide you through your first CO2 tolerance training session. Make sure you are sitting or laying down somewhere comfortable, relax and enjoy the session.
2km Program 1
Swim 500m freestyle with no scheduled rest until completed.
Start at 60% intensity- your most relaxed “walking” pace.
Gradually increase your pace as you warm up, and finish at 80% intensity- your 100m pace.
Remember the goal is simply to warm up and “find your stroke”.
Don’t burn out, just warm up.
Swim 500m freestyle with no scheduled rest until completed.
Start at 60% intensity- your most relaxed “walking” pace.
Gradually increase your pace as you warm up, and finish at 80% intensity- your 100m pace.
Remember the goal is simply to warm up and “find your stroke”.
Don’t burn out, just warm up.
DO NOT leave the water during this break! Stay at the end of your lane.
Take a maximum 3 minute break to consume a gel shot and have a drink.
I recommend stimulant free, lightly flavoured gel shots, such as ‘SIS Go’ gel shots.
Consume your gel shot, have a drink, wait for your timer/clock to reach the next :00 and perform the next set.
Pyramid – 1x 400m
ODD LAPS
Breathe on every ‘X’ number of strokes during each ODD lap (25m).
Breathe on 3/5/7/9/9/7/5/3 stroke.
- Lap 1 – 3 strokes
- Lap 3 – 5 strokes
- Lap 5 – 7 strokes
- Lap 7 – 9 strokes
- Lap 11- 9 strokes
- Lap 11 – 7 strokes
- Lap 13 – 5 strokes
- Lap 15 – 3 strokes
RETURN LAPS
Recover on your return laps (ready for the next lap)
Lap time & speed are NOT important on return laps.
Maintaining good stroke technique is important on return laps.
2 Minutes rest upon completion.
90% Intensity
Go every 1 minute
100% Intensity
Swim 25m at 100% output (1 lap).
Stop, catch your breath, then slowly swim back.
Wait 2 minutes before your next 25m swim.
25m sprints are a power exercise; they work your ATP-CP system.
These exercises last less than 12 seconds, and oxygen is not needed!
SET 1
Warm Up
400m
Breathing is most important for 100m dashes. Set a good, even pace that you can sustain for the one and a half minutes. Don’t burn out in the first 25m, swim an even split each 25m.
If you feel yourself fading in the back half of any 100m swim, your starting pace was too high- back it off a touch.
Start each 100 when the second hand strikes 12, or :00 on a digital clock or watch.
If you swim at 1:45 per 100m, that gives you 15 seconds rest each rep.
100m is a CARDIO exercise- heart and lungs. You should not feel fully recovered between reps.
The idea is tp go again while your heart rate is still high. DO NOT wait until you fully revcover between reps.
If you
SET 2
100m Dashes x5
500m
Breathing is most important for 100m dashes. Set a good, even pace that you can sustain for the one and a half minutes. Don’t burn out in the first 25m, swim an even split each 25m.
If you feel yourself fading in the back half of any 100m swim, your starting pace was too high- back it off a touch.
Start each 100 when the second hand strikes 12, or :00 on a digital clock or watch.
If you swim at 1:45 per 100m, that gives you 15 seconds rest each rep.
100m is a CARDIO exercise- heart and lungs. You should not feel fully recovered between reps.
The idea is tp go again while your heart rate is still high. DO NOT wait until you fully revcover between reps.
If you
REST
Refuel Break #1
< 3 min
Consume one stimulant free gel shot.
This will re-sharpen your mental focus on swimming.
Stay in the water while you consume your gel shot. Do not get out of the water, just consume the gel, have a drink and hit the next set.
SET 3
Pyramid - 1 x 350m
350m
Breathing is most important for 100m dashes. Set a good, even pace that you can sustain for the one and a half minutes. Don’t burn out in the first 25m, swim an even split each 25m.
If you feel yourself fading in the back half of any 100m swim, your starting pace was too high- back it off a touch.
SET 4
50m Sprints - x4
200m
The 50m sprint is a mix of strength and fitness. Here you test your technique against almost full speed.
Stroke and speed are most important in the 50m. Breathing is secondary!
Increase your stroke rate by increasing the speed of the return stage of your stroke (the second half of your stroke).
Use your back and shoulder muscles to drive your stroke.
Snatch your breaths every 3rd or 5th stroke.
Don’t burn out in the first 25m, swim an even split each 25m.
If you feel yourself fading in the back half of any 50m swim, SMASH THROUGH THE PAIN BARRIER!!!
Start each 50 when the second hand strikes 12, or :00 on a digital clock or watch.
If you swim at 0:45 per 50m, that gives you 15 seconds rest each rep.
50m is a Strength & Fitness exercise- heart and lungs. You should feel semi recovered between reps, but not fully.
The idea is to get your heart rate down a little bit before the next rep. DO NOT wait until you fully recover between reps.
SET 5
200m Freestyle - x1
200m
The 200m sprint is a CARDIO exercise.
Breathing is most important in the 200m, pace is second.
You should aim for 2x your 100m time, so around 3:00 – 3:30 is good.
Maintain the same pace as your 100m time, for twice the length.
You must be able to breathe evenly for the entire 200m.
If you’re pushing too hard too early, your breathing will be difficult and your heart rate will be rising.
If you feel yourself fading in the back half of any 50m swim, SMASH THROUGH THE PAIN BARRIER!!!
Start each 50 when the second hand strikes 12, or :00 on a digital clock or watch.
If you swim at 0:45 per 50m, that gives you 15 seconds rest each rep.
50m is a Strength & Fitness exercise- heart and lungs. You should feel semi recovered between reps, but not fully.
The idea is to get your heart rate down a little bit before the next rep. DO NOT wait until you fully recover between reps.
Plan:
Next session complete 1km program 2.
If you found todays program difficult, repeat it again in the next day or two.
If you miss a week of swimming, go down to the previous distance level (back two days)
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