We are excited to announce the addition of training planning to our service offerings at Techniq Group. In celebration, we are going to share a week’s worth of training sets!
Some notes about this training week:
Base Training Week: this is a series of sets we might prescribe for a swimmer with moderate experience early in a training cycle- perhaps post competition or when you are getting back into shape.
Goals: Aerobic capacity, stroke balance, length and drag appreciation.
Sessions are roughly 60 minutes and are written for a 25 yard pool. For custom training plans will have flexibility regarding session length.
Intervals:
For your convenience I provided an interval and also a RI (rest interval)
Intensity:
For the sake of simplicity I used the gear system to connote intensity: Gear 1 (G1) is super easy, Gear 5 (G5) is max effort (more on ways to measure training intensity in a future post). If you find the sessions too short, feel free to increase the number of rounds for the “main opportunity”. If you find the session too challenging, cut wherever necessary.
Equipment:
We prescribed the use of a kick board, or pull buoy on occasion, but all sets can be adjusted as needed to full stroke swim or kick in a difference body position.
LEARN MORE about custom training plans from Techniq Group experts. Are training plans are written by experienced human coaches, never AI generated.
Session 1: Aerobic Capacity/ Threshold (Free)
2,500 yards (50 min)
Warm-Up:
100 Loosen Choice @2:00 (RI: 30)
200 Kick with a board Choice @4:00 (RI: 30)
5 x 50 @1:00 (RI: 15) Kick “position 11” <arms extended straight in front of shoulders>
5 x 50 @1:00 (RI: 15) Single Arm Free
5 x 50 @1:00 (RI: 20): ODD: Build to FAST, EVEN: Stroke Count
Main Opportunity:
3 x 100 @1:30 (RI: 20) Descend 1-3 from GEAR 2 to GEAR 3
2 x 200 @2:50 (RI: 30): #1 25 FAST/ 25 Smooth, #2 at GEAR 2
1 x 300 at Gear 2
1 min rest
8 x 25 @0:35 (RI:15) Free Stroke Count: Focus on great streamlines and long smooth strokes
Warm Down:
200 Choice- at GEAR 2, include some sculling if you are into that
Session 2: Active Rest (Mixed stroke)
3,000 yards (60 min)
Warm-Up:
200 Loosen Choice (RI: 30)
4 x 50 @1:00 (RI: 15) Kick on Back or in Streamline
200 @3:00 (RI: 30) Pull 75 Back/ 50 Free
4 x 75 @1:30 (RI: 20) “Kick/ Drill/ Swim” IM order or Choice
4 x 25 @0:45 (RI: 20) Build to FAST
Main Opportunity:
2 Rounds:
150 @2:15 (RI: 20) Free Stroke Count at GEAR 2
50 @1:00 (RI: 25) Non-Free at GEAR 4
100 @1:30 (RI: 20) Free Stroke Count at GEAR 2
2 x 50 @1:00 (RI: 25) Non-Free #1 at GEAR 4
50 @1:00 (RI: 20) Free Stroke Count at GEAR 2
3 x 50 @1:00 (RI: 25) Non-Free at GEAR 3
1 min rest between rounds
Recovery:
300 @5:00 (RI: 30) Pull, Breathe 3/5 by 50 at GEAR 2
8 x 25 @0:45 (RI: 10) Free Side Kick- bottom arm lead/ top arm on hip, eyes down
300 EZ Choice at GEAR 2 or “6 x 50” if you prefer
Session 3: Mixed Aerobic/ Kick Focus
2,800 yards (60 minutes)
8 x 50 @1:00 (RI: 15) Free Stroke Count
2 Rounds:
4 x 25 @0:40 (RI: 15)Dolphin Kick on Back- build tempo
100 @1:40 (RI: 20)As; 25 Fly/ 25 Free
100 @2:00 (RI: 30) Back Smooth
Main opportunity:
200 @3:30 (RI: 20) Back at GEAR 2
100 @1:30 (RI: 20) Free at GEAR 3
3 x 50 @1:10 (RI: 20) Kick with board strong
100 @2:00 (RI: 20) Breast at GEAR 3- long glide
150 @2:45 (RI: 20)Kick with board strong
200 @3:30 (RI: 20) Back at GEAR 2
8 x 50 @1:10 (RI: 20) Kick with board, “3 Strong/ 1 Smooth”
Recovery/ Warm-Down:
4 x 100 @2:00 (RI: 30) Pull, ODD: Back, EVEN: Free
Enjoy!
Jeff