Training > Swimming TrainingThese sets have been put togther by swimming coach, former top swimmer and club member Mieke Knieling.
During the summer months open water club swim sessions are held at Balmoral Beach. Meet at the Balmoral Triathlon Clubrooms in front of the Balmoral Baths ready to swim at 3pm on Saturdays.
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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
