Training tips

Training for individual medley 

200m freestyle/backstroke 200m backstroke/breaststroke

8 x 50m freestyle technique, work on high elbows and sticking the hand in rest 30"

600m fly kick with fins, all positions

200m breaststroke 1 full stroke + one extra kick ( called 2-1 breaststroke)

4 x 100m (50m back kick/50m breast) breast fast rest 35"

600m freestyle pull (150m medium/50m fast)

8 x 100m (50m Fly/25m back/25m breast) focus on transissions/turns not speed rest 30"

200m easy freestyle kick with snorkel

The online-training of a World Masters Backstroke Champion
 
Day 1 Focus: Technique, speed

 300 freestyle 5-7-9 8 x 50 (25m butterfly kick under water + 25m sculling) start 1.15” 4 x 75 (1.40”) 25m easy+25m fast+25m easy 4 x 100 Kick 2.10” 1-2 short fins work the turns   8 x 50m. One backstroke 90%, one freestyle 75% start 1.05” …… 100 easy double arm backstroke  4 x 100 technique (one arm swim, catch up… (30”) your choice    4 x 25 m swim Fast No breath 45”          8 x 50 pull, backstroke/freestyle  medium pace (1.05”)  200 easy

Day 2 Focus: All round fitness, IM

4 x 100 KRLS (2.00”) All strokes 6 x 50m. 25m sculling / 25m swim (1.10”) 4 x 250 IM 25m fly – 75m back – 50m breast – 100m freestyle (4.30”) 100 easy (50 double arm backstroke 50 breaststroke glide) 16 x 50 One kick/ One Main stroke (1.10””)   4x 100m Technique, work the turns  (30-40”)     4x   short sprints with starts…    Swim down

 Day 3 Focus: Main stroke. Technique

300 warm up, change stroke every 25m   4 x 15m. High tempo backstroke, sit up in water, and arms like windmills! (45”)     12 x 50m Kick, stroke of your choice, at least 6 in butterfly, work on under water (1.05”)  100 Double arm backstroke     12 x 100m 6 in backstroke Technique (25m.Left arm only, 25m Right arm only, 25m 2 strokes with left, 2 strokes with right, 25m normal backstroke), 6 in Freestyle like backstroke exercises Rest 30”    200m breaststroke, swim 2 kicks 1 stroke   300 back stroke pull with paddles, long nice strokes

 Day 4 Focus: Speed

 200 free 3-5-7-9, 8 x 25 kick Easy Fast under water  every other (45”),    200 stroke drills (30”),   8 x 12,5m . all out sprints (40”) 200 freestyle pull easy long strokes    8 x 100 Back (2.00”) First: 25m fast 75 easy. Second: 25m easy 25m fast 50m easy. Third: 50m easy 25m fast 25m easy. Fourth: 75m easy 25m fast. Repeat!     200 freestyle/backstroke pull easy   12 x 50 (1.10”) Middle 25m Fast! (in the 50m!)  4 x 50 kick faster and faster within the 50m. rest (1.10”)   200 easy Breast/freestyle pull  8 x 15m speed, no breath with dives if possible + 10 m easy (45”)   Swimdown.

Distance Training 1

Focus: Aerobic and technique
 

1000m (50m freestyle/ 25m backstroke/25m breaststroke) every other 100m only kick

12 x 25m Butterfly with fins rest 30"

100m double arm backstroke

8 x 25m sculling rest 30"

4 x 300m freestyle try to swim middle 100m faster than first and last. Rest 45"

3 x 400m freestyle pull 1-3 rest 45"

600m (50m back/50m breast/50m free)

Distance Training 2

Focus: Aerob and Technique

300m easy swim change stroke every 50m

4 x 25m freestyle sprint, first 12,5m head up rest 30"-45"

6 x 150m pull (50m freestyle easy breathing every 7th stroke/50m backstroke/50m freestyle fast) rest 40"

10 x 100m (25m catch up freestyle/25m swim with fists/25m touch arm pit/25m normal) rest 25"

2000m (100m IM/100m freestyle)

500m kick 25m fast/25m easy

200m easy

Anaerob/Sprint Training
 
Focus: Technique, speed

200 freestyle breathing every 3-5-7-9

8 x 50 (25m butterfly kick under water + 25m sculling) start 1.15"

4 x 75 (1.30") 25m easy+25m fast+25m easy

4 x 100 Kick 2.10" 1-2 Main stroke and no kickboard

8 x 50m. one main stroke 90%, one freestyle 75% start 1.10"

100 easy double arm backstroke

4 x 100 Technique (2.00") Main stroke or stroke of choice

4 x 25 m swim Fast as possible, No Breath or/and under water 45"

8 x 50 pull, main stroke (1.05")

200 easy

Recovery/easy workout

4 x 200 warmup 1-4, from easy to medium (40″), First three freestyle, last 200m IM

100 backstroke, easy

200m kick accelerate + 4 x 50m kick 1-4 (20″)

100 butterfly kick

4 x 100m main stroke, no freestyle. 1-4, from medium to medium fast (2.00″)

200m Kick accelerate

400 Freestyle pull, negative split. Paddles  and Pullbuoy

200m butterfly kick

100m swimdown + 15 minutes stretching

Anaerob Training
 
2 x 100m Freestyle, 2 x 100m IM rest 20″

4 x 50m kick (1.05″) Main stroke

2 x ( 2 x 25m + 50m) Pull. Main stroke. start 35″, 1.05″

100m easy

4 x 100m 90% speed (2.30″) 2 Main stroke, 2 Freestyle

6 x 100m kick  Main stroke (2.10″)

4 x 50m Pull  Main stroke, Fins & Paddles (1.00″)

400m freestyle pull medium til strong swim. Paddles

One of my Breaststroke sessions 1

100 freestyle, 100 backstroke/doublearm backstroke, 100 breaststroke stroke drill, 100 IM stroke drills

2 x 100 breaststroke (2.00″) 1.19 – 1,19

2 x 100 breaststroke kick (2.15″) 1,38 – 1.39

2 X 75 breaststroke (1.30″) 59 – 59

2 x 75 breaststroke kick (1.45″) 1,09 – 1,10

2 x 50 breaststroke (1.10″) 34,4 – 35,5

2 x 50 breaststroke kick (1.30″) 43,5 – 44

2 x 25 breaststroke (45″) 15 – 15

2 x 25 breaststroke kick (45″) 19,5 – 19

4 x 50 breaststroke pull using paddles and shortfins (1.00″) 34-34,5

400 freestylepull hypoxic 5,08

Stretching in the water

One of my breaststroke sessions 2

This workout really gives me satisfaction. It is good solid anaerobic work and I am really exhausted afterwards. Had I done this workout in a long course (50m) pool would I probably now promise you a worldrecord this summer but no, sorry, it was swum in a 25m pool. Ok, outdoors without lane-ropes but if I keep this up it could be good anyway. Important is to keep the short rest in the breaststroke sets. And too keep a clean stroke. I try to swim as fast as I can but keeping the technique close to 100%. A good challenge. A fun workout. But not one I would do every day.

200 freestyle 3-5-7-9. 200 breaststroke kick. 8 x 15m sprint+10m easy

4 x 50 breaststroke (1.00″) 35 – 35,5 – 36,5 – 37

2 x100 breaststroke kick easy (2.00″) 1.38″

3 x 50 breaststroke (1.00″) 35 – 35,5 – 36,5

2 x 100 freestyle pull easy (1,40″) 1. 15″

2 x 50 breaststroke (1.00″) 35 – 36

100 breaststroke kick easy 1,38

1 x 50 breaststroke : 35

100 freestyle pull easy: 1,16

 8 x 25m with fins (40″) one fly, one breaststroke pull

100 easy swim down

One of my Breaststroke sessions 3

Today I like to share with you the swimsession I did yesterday. I am still tired from it, even thou no set was longer than 200 meters. That could mean several things; either am I out of shape, or the training was really effectice or…. well just try yourself and see how you find it;

200 warmup,

200 breaststroke kick,

200 freestyle pull

8 x 25 m all out sprints. Fly, Breast, Free (45″)

2 x 100 breaststroke kick (2.00″) 1. 35 – 1.35

4 x 50 breaststroke, hard, easy. (1.00″) 35 – 38 – 35 – 38

4 x 50 breaststroke kick (1.10″) 45´s

4 x 50 breaststrokepull with flykick. paddles & fins (1.00″) 34´s

4 x 50 Fly with fins. just swim through. (1.00″) 32-33´s

200 easy swim down.