Swimming

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Nick-Nack
Last months H2open mag had a css training article by swimsmooth.
Reduce your css swim time for 1k by 5% in 10 weeks !
Basically I think you really need to get the pro temp trainer to do it properly but i thought i would have a go last night, using the clock.

10 week sets plan, to be done once a week. The aim is to use your css time and then reduce is by 0.5% each week (hence the need for a temp trainer!)
My css time aim is 3.20 per 200m / 6.40 per 400m. 1 beep is your 25m css time, so mine would be 25 secs.

This is the 10 week plan;

WEEK SET RECOVERY

1 200M,300M,500M 1 BEEP = 25 SECS

2 10X100M 10 SECS

3 2X500M 3 BEEPS

4 4X100M AT CSS – 3 SECS 2 BEEPS
```
      3X100M AT CSS &#8211; 4 SECS
      2X100M AT CSS &#8211; 5 SECS
      1X100M ALL OUT
```
5 1000M STRAIGHT

6 8X50M, SPRINT EVERY 4TH 5 SECS
```
       6X50M, SPRINT EVERY 3RD    10 SECS
       4X50M, SPRINT EVERY 2ND     15 SECS
       2X50M, SPRINT                            20 SECS
```
7 4000M,100M,400M,100M 1 BEEP

8 5X200M 1ST TWO 2 BEEPS
```
                                                    LAST THREE 1 BEEP
```
9 400M,300M,200M,100M 2 BEEPS

10 100M,200M,300M,400M 1 BEEP

Last night I did;
warm up
500 fc
300 back

200m on 3.20 (did 3.10!?)
300m on 5.00 (did 5.20 because i got stuck behind someone)
500m on 8.20 ( did 8.15 )

300 back easy
500 pull on 8.20 ( did 8.10 !) (why am i quicker with pull ?)
5 x 200 on 3.20 ( sets 1,3,5 with fins) (2,4 = 3.20 1,3,5 = 3.10)

250 fly drills
500 breast/swimdown

I found the tempo quite hard to stick too, obviously, so might get a tempo trainer pro (£30).... but the main thing and really important is, you need everyone else to be doing the same thing in the lane or a lane to yourself, because this wont work if you keep getting held up.... so good but achievable ? Not so sure.

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