Training > Swimming Training
These sets have been put togther by swimming coach, former top swimmer and club member Mieke Knieling.
All news
Sample 1 (1,600m)
21/06/2009 2:04:36 PM
This program is for beginners or if you have little time and want to get the session done in your lunch break. The program is build around a 10 x 100m block with a variety of techniques.
Warm-up
150m Freestyle (50m easy / 50m closing the hand to a fist / 50m kicks)
100m Backstrocke and Breaststroke (change stroke every 25m)
150m Freestyle (50m long gliding stroke / 100m breathing only every 4th stroke)
Main Set (10 x 100m)
2 x 100m Freestyle (going hard / rest 30sec)
2 x 100m Freestyle (arms only with pull buoy / rest 30sec)
2 x 100m Freestyle (75m easy and 25m sprint / rest 45sec)
2 x 100m Freestyle and Breaststroke (change stroke every 25m / rest 30sec)
2 x 100m Freestyle (increase intensity / rest 45sec)
Cool down
200m easy
Total: 1,600m
Meike Knieling