SFAM TRAINING PROGRAMME SFAM TRAINING PROGRAMME

SESSION 22: Mileage and Intensity TECHNICAL POINTS: SESSION 22

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Youtubechannel: https://youtu.be/SeYB3P4TI44

Week 8, 1600m Training Programme - 25m Pool Format

This week we are increasing the intensity and mileage again, but
Activity Description Rest remember to keep in mind your technical ques we have provided over
Warm up the last 8 weeks! Keep your stroke count at its happy medium, to avoid
over spinning and becoming inefficient!
200m Choice swim, get moving and ready for the N/A
main set! There should be a noticable difference between the smooth, moderate
and fast speeds. Aim to keep a six beat leg kick for each stroke cycle
Main Set during the fast pace!
4 x 50m Freestyle Swim, with last 10m of each 50m fast Freestyle 15
kick to get the legs ready! Seconds

4 x 100m Freestyle As 50m Smooth, 50m Strong pace 20

Seconds

2 x 50m Backstroke or choice easy 15

Seconds

4 x 100m As 50m Smooth, 50m Fast - holding minimum 20

stroke count for efficiency! Seconds

Cool Down
200m As 50m Double armed backstroke, 50m Free- N/A
style, stretch out and relax!

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SESSION 23: Pacing & Breath TECHNICAL POINTS: SESSION 23

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Control Youtubechannel: https://youtu.be/SeYB3P4TI44

Week 8, 1600m Training Programme - 25m Pool Format Push & Glides Reminders
Activity Description Rest • With one hand on the wall turn your body sideways with both feet against
the wall, while the other arm is straight out in front, on top of the water.
Warm up • Push off the wall using the power of your legs and keep the outstretched
2 x 100m Freestyle Get your heart rate up and ready to go! 20 arm in front while pressing down into the water, so that you sink below the
Seconds surface.
• Ensure your nose is pointing down and ears are level.
Main Set • Make sure to keep your stomach, btm and leg muscles engaged to prevent
your back from over-arching,
4 x 50m Freestyle Remembering your push, glide and kick. Trans- 20
• Allow yourself to glide for a few seconds until you begin to slow down, then
Fast Break Out! fer this into a fast breakout. When you break Seconds
begin your Butterfly kick.
the water surface, perform 15m of all out effort
• Initiate the kick from the top of your stomach muscles, curling forward each
Freestyle swim.
muscle below in a wave motion that finishes with your feet! Remember to
Then swim smooth to 50m.
keep your knees and feet as close together as possible
• As you break the water surface you can transition into your freestyle kick
4 x 75m Freestyle Smooth arms but strong leg kick! 20 and pull.
Seconds

Bow and Arrow Drill - Reminders

This drill is a timing drill and is basically full stroke, with a pause incorporated.
3 x 100m Freestyle As 50m Bow and Arrow drill, 15 Perform three full strokes, on the third stroke when your hand reaches your
50m Swim smooth Seconds armpit, during the recovery phase (when your hand is out of the water), pause
for 2-3 seconds and hold this position.
Cool Down
100m Choice - bring your heart rate down and relax N/A Keep your elbow high, pointing it towards the celing. After the pause you can
into the water. continue the stroke cycle. Keep your hand directly below your elbow to
encourage a better hand entry position. Keep a strong kick during the pause,
otherwise you will sink!

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SESSION 24: Mileage and Intensity TECHNICAL POINTS: SESSION 24

Don’t forget to check out our skills videos on our
Youtubechannel: https://youtu.be/3_Lifoc5AUQ

Week 8, 1600m Training Programme - 25m Pool Format This main set is the biggest block of work you have done throughout the
Activity Description Rest last 8 weeks, being able to swim longer sets, with less rest will help you
glide through the water without a worry when it comes to the event day!
Warm up When it starts to get tough and you begin to fatigue, just focus on your
2 x 150m As 50m Kick, 50m Drill, 50m Swim 20 favourite technical point! It will take your mind of the tiredness and keep
Seconds you focussed on staying strong!

Main Set Why Do We Breathe Bilaterally?

4 x 50m Freestyle Odds Fists drill, Evens Full stroke Freestyle. 20
Seconds We practice breathing to both sides in swimming for a number of
reasons:
6 x 100m Freestyle Descending your effort from #1-#3 (repeat to 20
make 6). Seconds • It helps keep the rhythm of the stroke and therefore helps build mo-
mentum
Begin nice and smooth on #1, then progress • It can reduce the risk of injury caused by repetitive stress. For example
each 100m until you are swimming at a fast If you constantly breathe to the right side, it puts repetitive stress on
pace on #3! your left shoulder, as it balances out in front as you breathe. It can also
cause the right hand side of your back to tighten up as it is constantly
4 x 50m Freestyle Full stroke, aiming to breath every 3 strokes 15 turning to the same side over and over again.
Seconds
• It improves your lung capacity as your are training your ability to hold
your breath!
Cool Down
100m Choice- bring your heart rate down and relax N/A
It is best to practice breathing to both sides in training, even if you want
into the water.
to breathe to your favourite side on the event day!

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