Training Tips

Capital K Program

Warm-Up
200m free
100m free
50m free

Pre-set
3 x 100m kick
3 x 100m pull

Main Set
3 x 200m free
2 x 100m choice
3 x 200m free

Warm Down
300m choice
Total: 2650m

Warm-Up

2 x 300m
1- Free
2- Reverse I.M.

Pre-set
1 x 400m kick

Main Set
8 x 100m
Evens Choice
Odds Free
4 x 50 free

Warm Down
300m choice
Total: 2300m

OPEN WATER 1000M TRAINING SCHEDULE
Well there are just on two months to go to the 20th Capital ‘K’ swim so it’s high time to get those swimming costumes out and get some training in.

Our emphasis, much like the Capital ‘K’ race, is fitness and fun.  So we’ll combine different drills and sets to make those sessions enjoyable yet challenging.  We’ll be starting off pretty slow, building up a base with aerobic work so that in the latter stages we can concentrate on quality work, speed and anaerobic fitness.  Check out the levels below, evaluate your own ability and goals and pick the group of sessions specifically designed for your needs!

Level 1

Level 1 is for first time Capital ‘K’ swimmer, and your goal is to complete the race, we’ll take you through a training schedule that will enable you to do that  in style. You’ll be doing the level 1 training sessions designed to get you fit enough and confident enough to tackle the 1000m swim.

Programme Schedule #1 - Level 1 
Do at least 2 of the following sessions in week 1 and 3 in week 2.

Session1 (500m)
Warm up (easy)
50m free style
25 backstroke 
25 breaststroke
Pull (arms only) 
2 x 25m rest 15sec between
Kick (legs only) 
2 x 25m rest 15sec between
 
Drill
4 x 25m rest 15sec between - 1 arm swim alternate 
arm per length

Main set
6 x 25 freestyle 
rest 15 sec between each 25

Warm down
50 backstroke easy

Session 2 (700m)
Warm up (easy)
100m (75m free, 25m breaststroke)

Drill
Free catchup drill
4 x 25m rest 30s between each

Main set (complete each without stopping)
100m +rest 30 sec 
75m +rest 25 sec
50m +rest 20 sec
25m  Kick
4 x 25m kick rest 15 sec between Pull 100m freestyle

Warm down
2 x 25 breaststroke

 

Level 2


Level 2 are for those of you guys who have done a few open water swims before and are confident that the distance is no problem, we are going to look to see whether we can chop some valuable seconds or even minutes off your best time ever!  Your sessions to complete are the level 2 sessions.

Programme Schedule #2 - Level 2
Do at least 3 of the following sessions in week 1 and 4 in week 2.

Session 1 (1200m)            
Warm up 
200m free every 4th length breaststroke 

Pull

4 x 50m on 1:15 

Kick

4 x 50m on 1:20 

Drill

4 x 25 1 arm swim 
on :40 

Main set (make the time)
 
8 x 50 freestyle 
2 on 1:15 
2 on 1:10 
2 on 1:05 
2 on 1:00 

Warm down
100m 
Freestyle and backstroke

Session 2 (1500m)
Warm up
300m mix strokes

Drill

Free catchup drill
75m/50m/25m with 20sec rest bet. each 

Main set (Complete each without stopping
)
200m +30sec rest 
150m +20sec rest 
100m +15sec rest 
50m 

Kick (Rest 20s between each)

50m, 25m, 25m, 50m } x 2
50m with kick board, 25m without

Pull

150m continuous with pull bouy

Warm down

100m
Freestyle and breaststroke

Level 3

Level 3 sessions are for swimmers with time and position in mind, after all there are prizes to be won!  You guys are looking not only to do your best but to cream the guy that will be standing next to you at the start line.

Make sure that you follow the programmes as precisely as possible and watch this space on the Sunday Tribune Penguins web site for updates in the training schedule.

The designed programmes are there to help you reach your goals by making you fitter and faster.  However, they cannot improve your stroke significantly.  To do that you need a coach!  For free evaluation and stroke correction with a professional make an appointment with the Penguins Swimming Club at 082 880 4091.

Please note that taking part in a rigorous exercise routine like the one prescribed hereunder may be perilous to you health and may cause injury if you are not in condition to do so.  Please consult your doctor if you are unsure of your health status before using the prescribed training routine.

Programme Schedule #3 - Level 3
Do at least 4 of the following sessions in week 1 and
from then on 5 sessions per week.

Session 1 (2400m)

Warm up
 
400 free every 4th length breaststroke 

Pull 

6 x 50m on 1:00 

Kick 

6 x 50m on 1:00 

Drill 

4 x 50m on 1:00 
Alternate: 1 arm swim and catchup (1hand of stroke catches up to leading hand then leading hand begins the next stroke)

Main set (freestyle)

400m every 4th length hard 
300m every 3rd length hard 
200m every 2nd length hard 
100m all hard 

Warm down 

200m 
Freestyle and backstroke

Session 2 (2600m)

Warm up

400m free every 4th length 1 arm drill            

Drill (alternate per 25m)

4 x 100m rest 10sec-Head touch drill (touch your head as your hand comes through on every recovery stroke) Dragging drill (drag your fingers on the surface of the water on every recovery stroke).

Main
5 x 200m -20 sec rest between each 1) easy, 2) ev. 4th length hard, 3) ev. 2nd length hard, 4) easy, 5) hard.

Kick

4 x 150m ev. 3rd length kick on your side

Warm down

200m
3 lengths free 1 breast x2