This programme set up by Erwan Jacob, coach of Guingamp-natation swimming club, will help you to develop your cardio-vascular and respiratory endurance, resistance, strength, flexibility, power, speed, agility, balance, coordination and precision whilst also working on your swimming technique. Swimmer Maelle Lecouey is following the programme. The swimming association holds muscular strengthening exercise sessions and can quickly set up efficient and different training programmes on the side of the pool.
— warm up 1,000 metres
->100m freestyle: progressive 3,5,7 breathing (you breathe every 3 arm strokes in the first 25m, then every 5 strokes on the next 25m, every 7 on the next 25m, then progressive speed on the final 25m)
->100m freestyle drill: straight arm (both arms), high elbow, freestyle flick, progressive speed
->100m freestyle drill: progressive 3,5,7 breathing
->100m freestyle drill: clenched fists, dolphin arms, water polo drill, progressive
-> 100m 4 strokes with arms and pull buoy (explosive movement, glide)
-> 100m 4 strokes with legs and float (progressive)
-> 100m 4 strokes full swim (with max. turns)
->2 x 25m per stroke (butterfly – back – breaststroke – crawl) 15m max speed- 10m gentle swim
-> 100m legs – gentle swim
— Main series 800 metres
-> 4 x 200m crazy
( 1 x 200m crazy freestyle – 1 x 200m crazy favourite stroke – 1x 200m crazy freestyle – 1x 200m crazy favourite stroke)
an example of 200m crazy freestyle is:
10 reps dips
25m freestyle
10 reps jump
25m freestyle
10 reps burpee
25m freestyle
10 reps squat
25m freestyle
10 reps abs medicine ball
25m freestyle
10 reps side lunge
25m freestyle
10 reps push up
25m freestyle
10 reps abs
25m freestyle
Choose 8 different muscular strengthening exercises in the list (dips, squats, burpees, push ups, abs, lunges, jumps, etc.) with a sequence of 10 repetitions over 200 metres, followed immediately by a 25 m swim. (for core muscle strengthening exercises, hold the position for 1 minute)
— end of session 200 metres
-> 200m legs – 4 strokes gentle swim
The 200m crazy freestyle
