TAC Masters Advanced Programs (until 19th April 2010)
All sessions are to start and finish with 10 mins. of stretching
Program 1
400 warm up
5 x 200 (50 drill/100 swim/50 drill) on 5:00
500 non-stop swim at 75% intensity
10 x 100 kick on 2:15 (fins if you wish) [lots of kick to build a strong aerobic base]
10 x 50 (25 drill/25 build to Max) on 1:10
100 swim down
(Total: 3.5km)
Program 2
300 warm up
10 x 50 second stroke (25 swim/25 drill) on 1:20
5 x 400 pull (with paddles & buoy BUT no band) on 8:00 [i.e. 60 secs. cycle per 50m]
4 x 25 (12.5 Max/12.5 Easy) – 15 seconds rest
100 swim down
(Total: 3km)
Program 3
400 warm up
10 x 50 free (25 swim/25 drill) on 1:10
500 straight kick with board at 75% intensity (fins if you wish)
10 x 100 IM (any 25m must be drill and the other 75m swim) on 2:00 (fins if you wish)
10 x 50 (25 Max effort/25 Easy) on 1:20 – odds freestyle/evens other stroke
100 swim down
(Total: 3km)
Program 4
400 warm up
5 x 100 (50 swim/25 drill/25 build to Max) on 2:00
500 straight drill 65% intensity
8 x 100 reverse IM on 2:00 (with fins for all)
5 x 100 (50 drill/50 swim second stroke) on 2:10
28 x 25 kick w/board build to Max on 0:45 [race your competitors] (fins if you wish)
100 swim down
(Total: 3.5km)
Program 5
400 warm up
5 x 100 (50 drill/50 swim second stroke) on 2:10
500 non-stop swim at 75% intensity
10 x 100 kick on 2:15 (fins if you wish) [lots of kick to build a strong aerobic base]
5 x 100 (50 swim/25 drill/25 build to Max) on 2:00
10 x 50 IM switch on 0:55
100 swim down
(Total: 3.5km)
Program 6
400 warm up
10 x 50 IM switch on 0:55
5 x 200 (50 drill/100 swim/50 drill) on 5:00
10 x 100 kick on 2:15 (fins if you wish) [lots of kick to build a strong aerobic base]
5 x 100 (50 swim/25 drill/25 build to Max) on 2:00
100 swim down
(Total: 3.5km)
Refer to the following matrix for which program to follow on a given day:
Dates | Day | Program | Notes |
27 March 2010 | Saturday | 1 | Total: 3.5km – main set is the 10 x 100 kick set |
29 March 2010 | Monday | N/A | Free swim – aim for 2.5 km (inc. 1km kick) |
31 March 2010 | Wednesday | 2 | Total: 3 km – main set is 5 x 400 pull |
2 April 2010 | Friday | 3 | Total: 3 km – main set is10 x 100 IM |
3 April 2010 | Saturday | 4 | Total: 3.5km – main set is the 28 x 25 kick |
5 April 2010 | Monday | N/A | Free swim – aim for 2.5 km (inc. 1km drills) |
7 April 2010 | Wednesday | 2 | Total: 3 km – main set is 5 x 400 pull |
9 April 2010 | Friday | 3 | Total: 3 km – main set is10 x 100 IM |
10 April 2010 | Saturday | 5 | Total: 3.5km – main set is the 10 x 100 kick set |
12 April 2010 | Monday | N/A | Free swim – aim for 3.0 km (inc. 1.5km kick) |
14 April 2010 | Wednesday | 2 | Total: 3 km – main set is 5 x 400 pull |
16 April 2010 | Friday | 3 | Total: 3 km – main set is10 x 100 IM |
17 April 2010 | Saturday | 6 | Total: 3.5km – main set is the 10 x 100 kick set |
19 April 2010 | Monday | N/A | Free swim – aim for 3.0 km (inc. 1.5km drills) |
I look forward VERY much to seeing you all on 21 April 2010 upon my return~!
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