Training
> Typical Training Sets
In a 50 meter pool we take
between 3 and 5 lanes depending on numbers.
For 3 lanes, the lanes are
classified as:
- Lane 1, Short distance,
slower times (e.g. 100 meter repeats on greater than 2 MIN's 15 SEC's)
- Lane 2, Medium distance,
medium times (e.g. 100 meter repeats on 2MIN's )
- Lane 3, Long distance,
faster times (e.g. 100 meter repeats 1 MIN 40 SEC's or less)
Each training night has
a different training set. Sets vary depending on purpose.
Sets are tailored for
- Sprints, Middle distance
or Long distance
- Conditioning sets, VO2
max sets
- stroke improving sets,
streamlining, drills, technique, breathing
- General maintenance sets
- Dives, turns and finishes
- Targeting particular
events
Sample sets (swimmers who
cannot keep up are advised to skip laps as required)
| |
Lane
1
|
Lane
2
|
Lane
3
|
| Warm-up |
-
100
free
-
50
back
-
50
breast
|
- 200 free
- 100 back
- 100 breast
|
- 300 free
- 100 back
- 100 breast
|
| Work |
- 4 x 25 free on 30
- 50 back drill
- 50 back kick
- 100 back
- 100 free drill
- 100 free kick
- 2
x 100 free on 2.30
- 2 x 100 IM
|
- 200 free kick
- 100 free drill
- 100 free pull
- 8 x 100 free on 2.0
- 50 fly
- 50 back
- 50 breast
- 50 free
- 2 x 100 IM on 2.30
|
- 100 free kick
- 100 free drill
- 100 free pull
- 2 x 400 free
- 100 back
- 2 x 100 free on 1.50
- 2 x 100 free on 1.45
- 2 x 100 free on 1.40
|
| Cool-down |
|
|
|
| Total |
|
|
|