The purpose of the Winter programs is to take the intensity out of the main part of the training sessions - except for the sprint work over 25m that occurs in each program. There is a 5 x 200 Test Set in each program that is designed to develop a bit of endurance in our pull work, but treat this is a purely aerobic set. There is also a 'Jump Out' set in each program to develop our starting confidence - just aim to keep your hips high as you move through the air before entering the water.

400 warm up
10 x 100 freestyle (50 swim/50 drill) on 2:00
5 x 200 Test Set (with paddles, buoy and band) on 4:00
10 x 50 Jump Outs (at firm pace only) on 1:10
500 straight kick with board at 75% intensity (and fins if you wish)
10 x 50 (25 Max effort/25 Easy) on 1:20 – odds freestyle/evens other stroke
100 swim down
400 warm up
10 x 100 second stroke (50 swim/50 drill) on 2:15
5 x 200 Test Set (with paddles, buoy and band) on 4:00
10 x 50 Jump Outs (25 Max effort/25 Easy) on 1:20
5 x 100 kick with board at 80% intensity (and fins if you wish) on 2:20
10 x 50 (at firm pace only) on 1:10 – odds freestyle/evens other stroke
100 swim down
400 warm up
20 x 50 freestyle (25 swim/25 drill) on 1:10
500 straight kick with board at 75% intensity (and fins if you wish)
10 x 50 Jump Outs (at firm pace only) on 1:10
5 x 200 Test Set (with paddles, buoy and band) on 4:00
10 x 50 (25 Max effort/25 Easy) on 1:20 – odds freestyle/evens other stroke
100 swim down
400 warm up
10 x 100 second stroke (25 swim/25 drill) on 2:20
10 x 50 Jump Outs (25 Max effort/25 Easy) on 1:20
10 x 50 kick with board at 90% intensity (and fins if you wish)
5 x 200 Test Set (with paddles, buoy and band) on 4:00
10 x 50 (at firm pace only) on 1:10 – odds freestyle/evens other stroke
100 swim down
400 warm up
20 x 50 freestyle (25 swim/25 drill) on 1:10
5 x 200 Test Set (with paddles, buoy and band) on 4:00
10 x 50 Jump Outs (at firm pace only) on 1:10
500 straight kick with board at 75% intensity (and fins if you wish)
10 x 50 (25 Max effort/25 Easy) on 1:20 – odds freestyle/evens other stroke
100 swim down


Please refer to the following matrix for which program to follow at a given session, and the definitions key for major terms (both overleaf):
 
Program Matrix


Definitions

• Test set: the Test Set must not be done at the intensity of the 2009 season Test Sets (done over 100m and 50m). Please swim this Winter version of the Test Set at a firm pace only. All swimmers from Pelham’s squad in 2009 must where the Test Set gear as indicated in the programs, but any swimmer that struggles with the Test Set gear on must where paddles and finsinstead.
• Jump outs: each swimmer must start each swim with a dive from the blocks, or from the pool side if you are not confident off the blocks. The idea is to get at least 15 seconds rest between each swim so you can pull yourself out of the pool between each swim - DO NOT use the steps, Bruce!
• Kick: please use fins if you wish - but you’ll do yourself a big favour for 2010 by keeping them off…

All time intervals in each program are designed for the less able TAC Masters Advanced squad swimmers from 2009 (i.e. lane 3). Therefore, any swimmer that still cannot hold these times from the other squad should wear fins at all times.Programs for the Week of 19th June 2010

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