 Busselton Jetty Swim Training Program - Short Course
We have been supplied with a swim training program for 2010, thanks once again to Michael Bray for it's development. The Be Active Busselton Jetty Swim is sponsored by Healthway to promote the Heart Foundation's Be Active message. The Heart Foundation recommends you find 30 minutes or more of moderate physical activity on most or all days of the week for good heart health.
These programs are suitable for short course swimmers. Sessions should be selected appropriate to your level of swimming ability to be be incorporated into your swim training program. Swim training should be commenced at least 10 weeks prior to the event. (see disclaimer below).
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sets
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Session 1
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sets
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Session 2
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sets
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Session 3
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sets
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Session 4
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sets
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Session 5
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3 x
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50m FR
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3 x
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50m FR
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1 x
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300m FR
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6 x
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Kick/FR/BR
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2 x
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25m run
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2 x
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50m kick
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2 x
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50m BK
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4 x
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50m FR/BK/BR/FR
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2 x
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50m drill
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2 x
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50m unco drill
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6 x
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50m FR
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1 x
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50M BR
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1 x
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50m BR
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6 x
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50M walk sprints
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4 x
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25m on 1 min
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10 x
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25m partner towes
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2 x
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50m catchup
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1 x
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100m FR @ 50%
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2 x
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50m sprint/easy
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2 x
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75m on 2 min
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1 x
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50m easy
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2 x
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50m of 5 r/arm, 5 l/arm, 5 full stroke
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2 x
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75m FR @ 70%
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1 x
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100m max effort
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1 x
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100m on 4 min
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8 x
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25 partner kicks, change partners
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2 x
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50m double arm BK
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3 x
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50m FR @ 90%
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1 x
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50m walk
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2 x
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75m on 2 min
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1 x
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100m easy
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2 x
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50m double kick BR
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2 x
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75m FR @ 70%
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4 x
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25m on 1 min
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2 x
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50m 10 kicks on side 3 strokes repeat
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1 x
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100m FR @ 50%
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2 x
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50m fast kick free
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2 x
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50m drill
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1 x
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100m FR
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4 x
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75m FR/BK/BR
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4 x
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50m pull FR
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1 x
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200m easy
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1 x
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breathe 2-5, 5-2
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1 x
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100m BK
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1 x
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100m BR
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TOTAL
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1250m
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1300m
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1200m
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1250m
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1400m
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sets
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Session 1
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sets
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Session 2
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sets
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Session 3
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sets
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Session 4
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sets
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Session 5
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3 x
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100m FR
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3 x
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100m FR
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1 x
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400m FR
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8 x
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Kick/FR/BR
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2 x
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25m run
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2 x
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50m kick
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2 x
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50m BK
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4 x
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50m FR/BK/BR/FR
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2 x
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75m drill
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2 x
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75m unco drill
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6 x
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100m FR
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1 x
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100M BR
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1 x
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100m BR
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6 x
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50M walk sprints
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4 x
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50m on 1 min
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10 x
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50m partner towes
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2 x
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100m catchup
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1 x
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200m FR @ 50%
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2 x
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100m sprint/easy
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2 x
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100m on 2 min
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1 x
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100m easy
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2 x
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100m of 5 r/arm, 5 l/arm, 5 full stroke
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2 x
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100m FR @ 70%
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1 x
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200m max effort
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1 x
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200m on 4 min
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8 x
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25 partner kicks, change partners
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2 x
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100m double arm BK
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3 x
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50m FR @ 90%
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1 x
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50m walk
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2 x
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100m on 2 min
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1 x
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100m easy
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2 x
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100m double kick BR
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2 x
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100m FR @ 70%
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4 x
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50m on 1 min
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2 x
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100m 10 kicks on side 3 strokes repeat
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1 x
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200m FR @ 50%
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..
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2 x
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100m fast kick free
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2 x
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100m drill
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1 x
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150m FR
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4 x
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75m FR/BK/BR
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4 x
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100m pull FR
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1 x
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200m easy
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1 x
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breathe 2-7, 7-2
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1 x
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100m BK
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1 x
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100m BR
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TOTAL
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1900m
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2000m
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2000m
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2200m
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2000m
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| Legend |
For further detailed instruction, contact your swimming coach. |
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FR
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Freestyle
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BK
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Backstroke
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BR
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Breaststroke
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Kick
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Use kickboard
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@%
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Effort
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Walk, walk sprints
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Walk in water
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Drill
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Any drill you know (specific movements done repetitively to improve technique)
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Catchup
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Freestyle, pull one arm at a time, touch your hands together out front between each alternating arm stroke.
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distance on time
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eg 50m on 1 min; Swim 50m every 1 minute
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Partner Towes
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Both swim with pull buoy. One swims freestyle (arms only) towing partner while partner holds swimmers ankles. Swap.
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Partner Kicks
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Both swim with pull buoy, front swimmer with kickboard, ankles held by partner at rear. Rear swimmer kicks, pushing front swimmer forwards. Swap.
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Pull
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Concentrate on 'pulling' strongly through water
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Unco
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One-handed stroke, breathing on same side as the arm stroke
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Breath 2-5, 5-2
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One breath every 2nd stroke for 1 lap, then one breath every 3rd stroke for 1 lap, building to every 5th stroke, then reverse.
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Disclaimer
No warranty is given as to the accuracy of the information on any of the pages in this article. No responsibility is accepted for any loss or damage suffered as a result of the use of that information or reliance on it. It is a matter for users to satisfy themselves as to their medical and physical condition to adopt the information or recommendations made. Notwithstanding a users medical or physical condition, no responsibility or liability is accepted for any loss or damage suffered by any person as a result of adopting the information or recommendations.
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