SCHEDULES

Every month in Watermarks we supply four training schedules for a variety of types of swimmer. Here are the schedules published in the April 200 issue. These schedules vary according to the season and up to date schedules can always be found in the current issue of Watermarks. All these schedules assume that the swimmer has one hour available. Please remember that it is advisable to have a medical check before embarking on a strenuous training regime.

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The Fitness Swimmer's Schedule

1. warm up - allow 10 minutes. Swim 400 metres alternating lengths of front crawl and any front crawl drill.

2. Main set - allow 20 minutes. Pull front crawl using a pull buoy. Try to breathe bilaterally while keeping your stroke as long as possible. Effort: moderate.

Pull 50s taking 20 seconds rest, calculate before you start how many you can do in 20 minutes. If your swim-plus-rest time is likely to be about 1 minute 15 seconds you can fit in 16 x 50, and so on.

3. Recovery - allow 5 minutes. Swim up to 200 metres easily on a mixture of strokes.

4. Stroke swims - allow 12 minutes. Swim a succession of single lengths concentrating on a different aspect of your stroke each time - e.g. stroke count, splash on entry, etc - in other words swimming as well as you can. Try to swim faster as this set progresses. 12 x 25 leaving every minute.

5. Swim down - allow 5 minutes. Swim easily for 200-300 metres.

The Triathlon Schedule

This session is designed for those taking part in longer triathlons with open water swims.

1. Warm up - allow 10 minutes. Swim up to 600 metres alternating 50 front crawl and 50 back crawl.

2. a T30 swim - allow 30 minutes. Start continuous front crawl for 30 minutes. Swim as far as possible. Compare the distance covered with your most recent similar swim, and retain the information for a future one! Start slowly. don't stop.

3. Open water technique - allow 15-20 minutes. Swim 50s at a steady pace, lifting your head to check your course once every length. Take about 30 seconds rest.

4. Swim down - allow 5 minutes. Swim 200-300 metres on a mixture of strokes.

A More Advanced Workout

(We are gradually introducing harder and faster swims while maintaining the distance base).

1. Warm up - allow 7 minutes. Swim 400 front crawl alternating 50 swim, 50 drill.

2. Main set - allow 25 minutes. Swim 6 x 100 on your main stroke, reducing from 1 to 3 and from 4 to 6. If swim time from 1-00 to 1-15, leave on 2 minutes. If swim time more than 1-15, leave on 2 minutes 15 seconds. Swim 6 x 100 individual medley in the same way.

3. Recovery - allow 5 minutes. Swim an easy 200 metres.

4. Endurance set - allow 15 minutes. This front crawl set can be done pulling if you wish. Take 30 seconds rest between each 300-metres element.

6 x 50 with 10 seconds
3 x 100 with 10 seconds
2 x 150 with 10 seconds
1 x 300 with 10 seconds

5. Swim down - allow 5 minutes. 300-400 easy using a mixture of strokes.

A Workout for the Capable Older Swimmer

One for the 50 and overs who may not want to swim as intensively.

1. Warm up - allow 10 minutes. Start slowly and build up gradually through this swim. Don't forget to monitor your stroke count. Swim 600 front crawl.

2. Main set - allow 25 minutes. Swim 8 x 125, odd swims steady, even swims hard. The schedule assumes a swim time of 1-45 to 2-15 and a rest of about 1 minute. Make sure there is a difference between the steady and hard swims!

3. Recovery - allow 5 minutes. Pull an easy 200 front crawl.

4. Sprint set - allow 10 minutes. 12 x 25 alternate front crawl and non-front crawl off 45 seconds.

5. Swim down. Pull repeat 50s with 15 sec at a comfortable pace until you feel refreshed or until the hour is up.