engine swim · 2020. 10. 1. · 1400 smooth and long w 40 rest 2300 smooth and long w 30 rest...

AEROBIC SESSION: 2300M

SPRINT SESSION:1700M

WEEK 1

THRESHOLD SESSION:2300M

WARM UP:300 as 100 Free, 50 back4*50 as 25m Scull, 25m Build

MAIN SET:10*100 Free w 15 sec Rest

FINISHER:2 Rounds:2*100 Kick w 20 rest2*100 IM w 10 rest

WARM UP:200 Choice150 breathing every 3 or 5 stroke100 w 1st and last 25m fast50 w 15m UW + 6 fast stroke

MAIN SET3 Rounds2*100 at 80% effort. rest 30 secs4*50 at 90% effort. rest 20 secsRest 2 mins between rounds

WARM UP:200 Free2*100 as 50 Drill 50 Build4*50 as 25m Polo, 25m no breath last 10m

MAIN SET:4*50 as 25m Fast. 25m Easy w 30 rest100 Perfect technique3*50 as 35m Fast. 15m easy w 30 rest150 Perfect technique2*50 as 50m Fast w 30 rest200 Perfect Technique1*50m as Faster

150 easy and out

FINISHER:4*150 Paddle, Pull, Snorkel. 30 rest

www.engineswim.com



WEEK 2


WARM UP:300 as 100 Free, 50 backstroke 4*50 as 25m scull, 25m 1-2 breaths

MAIN SET:6*200 Free w 20 sec restNice consistent pace throughout

FINISHER:2 Rounds:4*50 Kick w 10 rest2*50 as 25m Fly, 25m Free w 20 rest

WARM UP:4*75 as 50 Free, 25m Form4*50 as 25 scull, 25 Build

MAIN SET:6*150 as 100 at 90%50 Easy w 60 sec rest

FINISHER:2 RoundsPaddle Pull Buoy Snorkel4*50 Build w 20 rest100 at 70% effort w Negative split

WARM UP:2*200 as 1 Free. 2 Free/Form2*50 as 25 at 80%, 25m easy

MAIN SET:2 Rounds4*25 at 80% effort w 20 rest3*50 as 35m at 90% 15m easy w 60 rest2* 50 Max w 90 sec rest100 easy between rounds

2 Rounds - Kick2*50 Build w 15 rest2*25 as 1 Fast. 1 Easy w 15 rest

100 easy and out

100 easy and out

www.engineswim.com



WEEK 3


WARM UP:300 as 100 Free, 50 back4*50 as 25m Fast, 25m Polo

MAIN SET:4*400 w 30 rec restNice consistent pace throughout

FINISHER:2 Rounds:4*40 Kick Solid pace w 10 rest4*50 Im Order w 20 rest

WARM UP:300 as 50 free, 25 Kick on back, 25 Form3*100 Desc 1-3 w 20 rest

MAIN SET:3 Rounds6*50 as 2 at 80%, 1 @50% w 30 rest1*200 at 75% rest 2 mins

WARM UP:200 Free200 Pull200 Kick2*50 w 15m Explode

MAIN SET:18*50 on 1:302 w 35m Fast, 15m easy1 w 15m Fast, 25m Easy

4*50 w 15m UW Dol Kick Fast

100 easy and out

FINISHER:4*100 Desc 1-4 w 30 sec rest Paddle, Pull, Snorkel.

100 easy and out

www.engineswim.com



WEEK 4


WARM UP:400 as 200 Free, 100 Form, 100 free2*50 as 25 Scull, 25 Swim2*50 as Build to 90%2*50 as SuperSlow Swimming

MAIN SET:3*300 Desc 1-3 w 30 rest3*200 Dec 1-3 w 30 sec rest3*100 Desc 1-3 w 30 sec rest

FINISHER:2 Rounds Kick4*25 Kick Fast w 10 sec rest1*100 Build w 30 rest

WARM UP:2*100 Free w 20 rest4* 50 as 25m free 2* 100 Build

MAIN SET2 Rounds:4*50 as 3 w 5 sec rest. 1 w 20 sec rest1*100 at 80% effort w 30 rest4*40 as 3 w 5 sec rest. 1 w 20 sec rest1*100 at 80% effort w 2 mins rest

WARM UP:100 free2*100 as 25 Left Arm, 25 Right arm50 free4*50 as 25m Polo, 25m Build

MAIN SET:2 Rounds2*50 as 15m Fast. 35m Easy w 30 rest100 Perfect technique breathing 3 or 52*50 as 25m Fast. 25m easy w 30 rest100 Perfect technique breathing 3 or 52*50 as 35m Fast w 30 rest100 Perfect Technique breathing 3 or 51*50m as 50m Fast1*50m easy

100 Easy and out

FINISHER:2 Rounds w Paddle Pull Buoy1* 200 Build w 30 rest2*50 as 1 strong. 1 easy

100 easy and out

www.engineswim.com



WEEK 5


WARM UP:2*200 as 1 - Free. 2 - 50 Back 50 free2*100 as desc 1-28*25 asOdd - at 80%Even - Build

MAIN SET3 Rounds3* 150 at 70% w 15,10,5 rest1*50 Easy w 60 rest

FINISHER:200 at 90% effort400 Paddles Pull Snorkel

WARM UP:200 as 50 free 50 back2*50 as 25m Build, 25 easy200 as 75m swim 25m build

MAIN SET:3 Rounds: w 20 sec rest each 5050 as 15 Fast 35 easy50 as 25 Fast 25 easy50 as 35 fast 15 easy50 as 50 Fast100 Easy then repeat

FINISHER:2 Rounds2* 50 Kick w 35m fast2* 50 w 35m Fly

WARM UP:400 as 200 Free, 100 Form, 100 free6*50 as follows w 20 restOdd - Middle 20m FastEven - Build w no breath last 10m

MAIN SET:1000m at 80% effort Consistent speed throughoutrest 1 minute then;5*100 at Avg pace of 1000 w 20 rest

FINISHER:3*100 Kick Fast w 30 rest

www.engineswim.com

AEROBIC SESSION:3000M


WEEK 6


WARM UP:200 Free3*100 as 35 Fly, 65 free4*50 as 25 Scull, 25 Build

MAIN SET::1200 at 80% effortConsistent speed throughoutrest 1 minute then3*200 at 80% pace w 30 rest

FINISHER: w 15 rest between6*50 Kick w 35m Fast2*100 Kick w 75m Fast

WARM UP:400 Free3*100 50m Free, 50 Back200 Free4*25 Build

MAIN SET4*50 at 70% effort w 10 rest2*100 at 70% effort w 20 rest2*50 at 80% effort w 20 rest2*100 at 80% effort w 30 rest2*50 at 90% effort w 30 rest2*100 at 90% effort w 40 rest

FINISHER w Fins:200, 150, 100, 50 w 20 rest

WARM UP:4*75 as 50 Free, 25 Form4*50 as 25 Scull, 25 Build8*25 w 20 restOdd - 80% effortEven - Breathing every 7 strokes

MAIN SET:2 Rounds:50 as 25 Fast 25 easy50 as 35 Fast 15 Easy50 as 50m Fast Dive start150m easy and repeat

FINISHER4*100 Pull Desc 1-4 w 30 rest3*100 Kick Desc 1-3 w 30 rest

www.engineswim.com



WEEK 7


WARM UP:300 Free breathing every 3200 as 25m fast 25m easy2*100 as 50 smooth 50 strong

MAIN SET:1500m at 80% effortConsistent speed throughoutRest 1 minute. then2*200 at 80% w 30 rest2*100 at 80% w 30 rest

FINISHER:3*100 Kick Fast w 30 rest100 easy and out

WARM UP:4*100 as 50 Free 50 back w 15 rest6*50 as Odd - BuildEven - Drill4*50 asOdd - 25 Easy, 25 FastEven - 25 Fly, 25 Build Free

MAIN SET5*100 at 70% effort w 20 restRest 60 secs5*100 at 80% effort w 30 restRest 60 Seccs5*100 at 90% effort w 40 rest

WARM UP:300 Free100 Kick200 Pull4*50 breathing every 5 w 15 rest4*25 w 15m Explode

MAIN SET:15*50 on 1:301 - 50m Fast2- 35m Fast, 15m Easy3 - 50m Easy

FINISHER: w Fins8*50 as35m Fly Fast. 15m Easy

100 easy and out

FINISHER: Pull Buoy and Paddles300 Breathing every 3 or 5 strokes3*100 at strong pace w 30 rest

www.engineswim.com



WEEK 8


WARM UP:4*100 desc 1-4 w 20 rest4*50 desc 1-4 w 20 rest

MAIN SET:2*400 smooth and long w 20 rest3*200 at 70% effort w 20 rest4*100 at 70% effort w 20 restRest 2 mins before 4*100 at 70% effort w 20 rest

FINISHER2*200 Kick Fast w 30 rest

WARM UP:3*200 desc 1-3 w 30 rest3*100 desc 1-3 w 30 rest2*50 Build w 20 rest

MAIN SET3 Rounds:4*50 at 70% w 20 rest2*100 at 70% w 30 rest200 at 70% w 40 restRepeat 3 times

100 easy and out

WARM UP:200 free4*50 as 25 Drill, 25 swim2*100 as 1st and last 25 Fast100 easy

MAIN SET:12*50 on 2 minsOdd - fastEven - easy

FINISHER:Pull buoy and paddles4*150 Holding same stroke count for all50s w 30 sec rest

www.engineswim.com



WEEK 9


WARM UP:200 Free100 Kick Build 4*100 Odd - Free, BackEven - Build

MAIN SET:3 Rounds400 smooth and long w 30 rest4*100 at 80% effort w 30 restRest 2 mins between rounds

FINISHER:300 Kick at solid pace100 easy and out

WARM UP:200 Free w 30 rest2*100 IM w 20 rest3*100 Desc 1-3 w 30 rest2*100 IM w 20 rest

MAIN SET3 Rounds:2*100 at 60% w 10 rest2*50 at 80% w 10 rest100 at 100% 100 easy

WARM UP:200 Free4*25 as desc 1-44*25 as Build4*25 as odd hard even easy

MAIN SET:2 Rounds:50 Fast50 Easy2*50 Fast on 1:30100 Easy100 Fast 100 Easy

200 w fins easy swim

FINISHER:300, 200, 100 Pull w Paddles

www.engineswim.com



WEEK 10


WARM UP:300 as 100 free 50 Back200 Pull w Paddles100 Kick Build4*50 w 20m Fast, 30m easy

MAIN SET:1*400 smooth and long w 40 rest2*300 smooth and long w 30 rest3*200 smooth and long w 20 rest4*100 smooth and long w 10 rest

FINISHER:6*50 Kick w 35m Fast 15 easy w 30 rest

100 easy and out

WARM UP:300 Free3*100 Im w 20 rest200 Free2*50 Kick Build2*50 Swim w 20m Fast, 30m easy

MAIN SET3 Rounds:4*100 at 80% effort w 30 rest 100 easy

WARM UP:3*100 as 75m free, 25 Back100 Kick3*100 Desc 1-3 w 30 rest100 scull2*50 w 20 m Explode

MAIN SET:2 Rounds: rest as needed throughout2*50 as 25 Dive Fast, 25 easy2*50 as 35 Dive Fast, 25 easy1*50 Dive fast150 easy swim

Fins and Paddles300 Free easy

FINISHER:6*100 w 15 restOdd - Kick buildEven - Pull w paddles breathing every 3 or 5 strokes

www.engineswim.com

engine swim · 2020. 10. 1. · 1*400 smooth and long w 40 rest 2*300 smooth and long w 30 rest...

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engine swim · 2020. 10. 1. · 1400 smooth and long w 40 rest 2300 smooth and long w 30 rest...