Windermere Training Plan Sample Sets
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- Robyn Phillips
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1 500 fc 500 choice 10 x 200 as 2 3:30 2 2:50 3 3:15 3 2: choice 40 x 100 as 5 warm 1:45 5 1: :30 5 2: : mins 5 x (200) 3:30 / 4:30 / 4 mins / 3:15 / 3mins 16 x (150) 2:20 build in 2:10 2:25 build in 3:05 MAX 5 x 100 SKIPS rest easy 2 x mins steady pace (24 hour swim pace) 1 x 800 (steady) 8 x (500) 8 mins 7.25 (target 6:45) 7.45 build in 100s 7.25 (target 6.45) 300 fc / 300 pull / 300 IM / 100 kick 20 x 1:35 target less than 1: % effort 500 p&p 5 x (200) 3:30 / 4:30 / 4 mins / 3:15 / 3mins 6 x (400) as: 6mins (target 5:30) 6:15 Swim build in 6:15 6mins (target 5:30) 6:30 as 50 HARD 50 DPS Swim breathing every 3 stroke for 25m, every 5 strokes for 25m 600 choice TOTAL: 4km 400 fc 300 pull 200 kick 100 choice 5 x (4x50) 1:10 rest extra 30 after each set Each set to be 1 med, 2 firm, 1 max 16 x 50 fc breathing 25 meters of every 3,5,7,9 rpt TOTAL 2.8km 1:45 mins 3:15 mins 6 mins 12 mins 15 mins 12 mins 6 mins 3 mins 100 cool down 2 x x 200 alt 25 drill 25 swim 50 kick 50 swim Rest 30 6 x 12 mins Alt swim, pull, p&p 200 cd TOTAL 5km
2 10 x (400) 6: :15 pull :15 p&p 4 x (300) as swim / kick / pull / swim 10 x (100) kick as 2:15 1:45 fins 16 x 60 breathing 50 of each 3,5,7,9 1 x (1000) 16 mins 2 x (500) 8mins 4 x (250) as 100 swim 50 kick 100 4:15 5 x (200) 3 mins build in 50s 10 x (100) 1:35 20 x 60 as 25 hard 25 dps TOTAL 6km 30 x 100 1:45 1:35 pull 1:30 2:15 kick 1:45 IM 5 x (400) 1@ 6:30 2@ 6:15 pull 5:45 swim 10 x (200) 3mins 2:50 3:10 pull 1 cool down 4 x (5 x 200) rest 60 after each set Set 1: SKIPS - 3:30 / 4:30 / 4 mins / 3:15 / 3mins Set 2: each 200 faster than the 3:30 Set 3: Build in 3 mins Set 4: 3.15 mins 10 x 100 as 1:45 1:35 pull 1:30 6 x 300 done as: rest 60 after each x (50) firm 1:10 1 x (100) 2 x (50) cool down 4 x 1000 rest 60 done as swim, pull, p&p, DPS 2.5km straight Rest 60 1km Pull 12 x 2:25 alt 50 H 100 E 100 H 50 E 150 H 50 E 50 M 50 E 200 CD TOTAL 3KM
3 50 x (100) as 1:45 1:35 pull 1:45 K&F 1:30 swim 2:15 kick 1:30 swim 1:35 pull TOTAL 5km 5 x (4x100) REST 60 after each set Each set consists of: 1:35 1:30 1: fc 300 pull 300 IM 100 kick 20 x 1: % effort TOTAL3.5km 20 x (200) 2 warm 3:30 3 2:50 3:15 pull 2:50 3 3:30 TOTAL 4KM 500 ch 16 x (150) alt 2:20 build in 50s 2:10 swim 2:25 build in 50s 3:05 MAX 5 x (100) SKIPS TOTAL 3.4km 13 x (300) as: 5 mins 4:45 build in 100s 4:30 4:45 pull 4:30 build in 100s 100 CD 2 x 8mins 2 x x 4:45 pull 2 x x 1:40 pull 200 CD TOTAL 3.2km 5 x (1600) rest 2 mins TOTAL 8km 6 x (50 1:10, 100 2, 100 bk / 2:25) 10 x (400) 6:30 6 6:15 pull 6:30 p&p 6
4 5 x (200) as 3:30 3: x (300) rest 6 after each 300 as 2 x 50 1:10 1 x 100 1:30 2 x cd :30 P&P 6:15 Pull 3 cool down choice Total 3.5km 300 swim 300 pull 300 kick & Fins 21 x (100) alt 1:40 1:35 1:30 5 x (4 x 200) rest extra 60 at 800 as Set 3:30 Set 2:50 Set 3:15 pull Set 2:50 Set 3.15 pull 10 x 100 kick 2:15 1:45 with fins 500 choice 5 x 6:15 as: 300 medium 100 Hard 200 medium 200 hard 200 medium 200 hard 100 medium 300 hard 400 hard Hard = long strong fast 400 pace NOT sprint! Total 3km 4 x (2km) rest 2 mins swim, pull, p&p, swim Total 8km 1 x 17 2 x 8 P&P 3 x 5:45 3 x 4:45 pull TOTAL 4.1km 2 x 1:30 3 4:30 6 5:50 4:20 2:55 1:25 Rest 60 between each set 5 x 200 SKIPS 5 x 45 1: ) rest 60 between sets 100 cool down 3.1km
5 1 x 13 2 x 7:30 build in 100s 2 x 6:15 pull 2 x 4:30 2 x 3:15 pull 2 x 1: cd 20 x 1: ch 10 x 100 1:45 1:35 1:30 10 x K&F pull 9 pull 6 4:45 pull 3 1:40 pull TOTAL 3.9km 10 x :45 2 4:30 2 4:45 2 4:45 build in 100s 200cd TOTAL 3.2km 5 x 200 SKIPS 10 x (150) as 50 kick 50 choice 50 3 mins 5 x 400 SKIPS rest choice warm up 14 x (250) as 3:45 as 100 M 50 H 100 M 3:45 as 100 H 100 M 50 H 4:15 steady 3:45 hard 4:15 steady 3:45 build in 50s 3:45 10 x 100 kick 2:15 1:45 fins 16 x 60 breathing 3,5,7,9 200 easy 10 x 200 as 3 2:50 4 mins MAX 3:15 pull 2:45 4 mins MAX 200cd TOTAL 3.2km
6 2 x 7:45 4 x 3:45 5 x 3:15 p&p 10 x 1:30 Steady even pace 500 fc 500 ch 20 x 1:10 alt 2 kick / 2 swim - choice 400 IM drills 400 P&P 200 choice 500 ch 16 x (150) alt (2:30 build in 50s 2:30 swim 2:30 build in 50s 3:00 MAX) 5 x 100 SKIPS Cd x 1:15 kick 1 x 1:45 MAX 4 x 45 ) rest 30 after each set cd 200 TOTAL 3.6km 500 fc 500 ch 5 x 200 DKIPS 500 p&p 500 k&f Open Water swims try; 1. Linking laps together e.g. 3, 2, 1 (4.5km), 4, 3, 2, 1 (7.5km) 2. Continuous swim strokes easy / 10 strokes hard, 20 strokes easy, 20 strokes hard, 30 strokes easy, 30 strokes hard and back down again Key: Cd SKIPS DKIPS P&P K&F Build Breathing 3, 5, 7, 9 Fc Ch E H M Bk Bs DPS IM Cool down Swim, Kick, IM, Pull, Swim Drill, Kick, IM, Pull, Swim Pull with paddles Kick with fins Get faster Number of strokes between breaths for the given distance Front crawl Choice of stroke, preferably not front crawl Easy Hard Moderate Backstroke Breastroke Distance Per Stroke Individual Medley (Fly, Back, Breast, Free)
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