Swimming Fast - For the SHARKS!

	WEEKLY TRAINING 6-7 swim: 3500m – 6000m 3 dryland: mobility/flexibility, weights, core, resistance stretching 1 spin 1 Bikram hot yoga 1 physical therapy: ART (active release therapy) or massage I mostly train solo and am currently designing workouts for open water/distance races following the programs of Australian Olympic coach Bill Sweetenham, implementing his training systems into higher performance Masters workouts. I stretch (warm) for 30 mins prior to every swim workout, mostly focusing on core flexibility, and then full-body stretch again later in the day using the sauna/hot tub as an extremely beneficial recovery tool. TRAINING TIPS! S.H.A.R.K. S - Streamline, Streamline, Streamline... H - Head (head position/body alignment) A - Arms (entry, catch & pull, recovery) R - Rhythm (breathing/rock & roll) K - KICKING!!! A shark's skin is rough like sandpaper for a reason, to catch, grab, and channel water generating speed. Prior to training/racing keep sunblock off hands, forearms, lower legs and feet for a true feel for the water. Sharks have a hyper-flexible cartilaginous skeleton which makes them extremely fluid and manoeuvrable in the water. Humans are for the most part very tight and inefficient, using far too much energy to move through water. Flexibility/mobility training - core, back, shoulders; is an absolute must for efficient streamline and technique and faster swimming. Sharks are the absolute masters in the beautiful art of hydrodynamics. FS DISTANCE TRAINING SETS (SC) Sample warm up, warm down, and training sets are below, more workouts and sets will be posted ongoing. Focus zone is High Performance Endurnace, incorporating Critical Speed (CS) and Anaerobis Threshold (AT) sets; Double Ups (pace), Double Downs (speed), and Negative Splits. WARM UP 2 X 200 on 3:30 (stretch/loosen) 4 X 100 on 1:45 8 X 50 on :55 WARM DOWN 10 X 50 on :55 1000m sets 5 X 200 on 3:00 10 X 100 on 1:25 (FAST) 400 on 6:00, 300 on 4:25, 200 on 2:50, 100 on 1:15 1 X 500 on 7:30 2 X 250 on 3:30 1500m sets 3 X 500 on 7:30 5 X 300 on 4:40 6 X 250 on 4:00 7 X 200 on 3:05 + 100 on 1:15 10 X 100 + 50 K on 2:50 10 X 150 on 2:30 15 X 100 on 1:35 20 X 75 on 1:15 500, 400, 300, 200, 100 descending, on 10 secs rest (time) 1500 for time 2000m sets 4 X 500 on 7:30 2 X 1000 on 15:00 1 X 1000 on 15:00 2 X 500 on 7:15 3000m sets 30 X 100 on 1:45 15 X 200 on 3:30 1 X 1500 on 22:30 3 X 500 on 7:15 4000m sets 4 X 1000 on 15:00 16 X 250 on 4:00 10 X 400 on 6:00 8 X 500 on 7:15 (2 swim, 4 pull, 2 swim) 5000m sets 5 X 1000 on 15:00 5000 straight swim for time 6 X 100 on 1:30 1 X 400 on 6:00 X 5 Overdistance/Continuous Training 9000m 3 X 500 3 X 400 3 X 300 3 X 200 3 X 100 X 2 10 000m 10 X 1000 on 15:00 100 X 100 X 100 (on 100 secs /1:40) Kudos to Rob @ LOST Swimming! Kick Sets 20 X 25K on :45 10 X 50K on 1:15 10 X 100K on 2:30 8 X 150K on 3:15 8 X 200K on 4:00 4 X 400K on 8:00 1 X 1000K fast for time Oceanic Whitetip (Carcharhinus longimanus) SWIMMING FAST - FOR THE SHARKS © 2010 - 2012

WEEKLY TRAINING

6-7 swim: 3500m – 6000m

3 dryland: mobility/flexibility, weights, core, resistance stretching

1 spin

1 Bikram hot yoga

1 physical therapy: ART (active release therapy) or massage

I mostly train solo and am currently designing workouts for open water/distance races following the programs of Australian Olympic coach Bill Sweetenham, implementing his training systems into higher performance Masters workouts. I stretch (warm) for 30 mins prior to every swim workout, mostly focusing on core flexibility, and then full-body stretch again later in the day using the sauna/hot tub as an extremely beneficial recovery tool.

TRAINING TIPS!

S.H.A.R.K.

S - Streamline, Streamline, Streamline...
H - Head (head position/body alignment)
A - Arms (entry, catch & pull, recovery)
R - Rhythm (breathing/rock & roll)
K - KICKING!!!

A shark's skin is rough like sandpaper for a reason, to catch, grab, and channel water generating speed. Prior to training/racing keep sunblock off hands, forearms, lower legs and feet for a true feel for the water.

Sharks have a hyper-flexible cartilaginous skeleton which makes them extremely fluid and manoeuvrable in the water. Humans are for the most part very tight and inefficient, using far too much energy to move through water. Flexibility/mobility training - core, back, shoulders; is an absolute must for efficient streamline and technique and faster swimming. Sharks are the absolute masters in the beautiful art of hydrodynamics.
FS DISTANCE TRAINING SETS (SC)

Sample warm up, warm down, and training sets are below, more workouts and sets will be posted ongoing. Focus zone is High Performance Endurnace, incorporating Critical Speed (CS) and Anaerobis Threshold (AT) sets; Double Ups (pace), Double Downs (speed), and Negative Splits.
WARM UP
2 X 200 on 3:30 (stretch/loosen)
4 X 100 on 1:45
8 X 50 on :55

WARM DOWN
10 X 50 on :55

1000m sets

5 X 200 on 3:00

10 X 100 on 1:25 (FAST)

400 on 6:00, 300 on 4:25, 200 on 2:50, 100 on 1:15

1 X 500 on 7:30
2 X 250 on 3:30

1500m sets

3 X 500 on 7:30

5 X 300 on 4:40

6 X 250 on 4:00

7 X 200 on 3:05 + 100 on 1:15

10 X 100 + 50 K on 2:50

10 X 150 on 2:30

15 X 100 on 1:35

20 X 75 on 1:15

500, 400, 300, 200, 100 descending, on 10 secs rest (time)

1500 for time

2000m sets

4 X 500 on 7:30

2 X 1000 on 15:00

1 X 1000 on 15:00
2 X 500 on 7:15

3000m sets

30 X 100 on 1:45

15 X 200 on 3:30

1 X 1500 on 22:30
3 X 500 on 7:15

4000m sets

4 X 1000 on 15:00

16 X 250 on 4:00

10 X 400 on 6:00

8 X 500 on 7:15 (2 swim, 4 pull, 2 swim)

5000m sets

5 X 1000 on 15:00

5000 straight swim for time

6 X 100 on 1:30
1 X 400 on 6:00
X 5

Overdistance/Continuous Training

9000m
3 X 500
3 X 400
3 X 300
3 X 200
3 X 100
X 2

10 000m
10 X 1000 on 15:00
100 X 100 X 100 (on 100 secs /1:40) Kudos to Rob @ LOST Swimming!

Kick Sets

20 X 25K on :45

10 X 50K on 1:15

10 X 100K on 2:30

8 X 150K on 3:15

8 X 200K on 4:00

4 X 400K on 8:00

1 X 1000K fast for time

Oceanic Whitetip (Carcharhinus longimanus)

SWIMMING FAST - FOR THE SHARKS
© 2010 - 2012