Alumni Event Info

***IMPORTANT CHANGES TO THE ALUMNI EVENT***

Due to so many members of the club being selected for Celtics this year we have decided to cancel the Saturday swimming session. The ceilidh will still go ahead as planned on Friday the 28th of March at 20:30. Hope your not too disappointed, we all know the young ones would have annihilated the alumni anyway!

Alumni Page

Training Sets

Session 1Click to show

Warm Up 1x 400 FC no glide
R30 2x 50::  FC 50 BC No glide in turn
  4x 100:: 25 Fly, 25 BC, 25 Fly, 25 Brst
     
Main Set Aerobic Base/Power  
on 1.45 4x 75:: 25 Fly 25 BC 25 Brst. Upper body fly, legs BC and Brst
on 4.00 1x 200 Recovery swim
0n 1.30 4x 50:: 25 FC 25 Fly. Upper body and legs
on 4.00 1x 200 Recovery swim
on 45 4x 25:: Choice Max Effort
     
Warm Down    
on 1.45 4x 100:: FC Reducing effort. No glide in turn
     
 Total: 2600m   

Session 2

Warm Up 1x 400 FC no glide
R30 2x 200::  50 FC 50 BC No glide in turn
  2x 100:: 25 Fly, 25 BC, 25 Fly, 25 Brst
     
Main Set Aerobic Overload  
on 1.30 16x 50:: 200 PB 50 Split
     
Warm Down    
on 1.45 4x 100:: OC Reducing effort. No glide in turn
     
 Total: 1800m   

Session 3

Warm Up 3x 400 FC Bilateral. Strong push-offs. Legs, arms, breathing
R30 2x 200::  FC Fist clenched 50 Swim 50
  4x 100:: IM Reducing Times
     
Main Set Lactate Tolerance  
on 3.00 8x 75:: No 1 Best Average
  Challenge:  Hold full stroke
     
Recovery Aerobic Threshold  
on 1.30 6x 50:: 25 BC 25 Brst DPS
     
 Total: 2100m   

Session 4

Warm Up 12x 50:: as 25 Long Stroking
R30   Count Steady
     
Main Set Aerobic Threshold  
on 3.45 3x 200:: IM desc 1-3
on 1.50 6x 100:: desc 1-3, hold 4-6
     
Sectional    
on 1.15 12x 50:: Partner Pull change at 25. Alt FC and choice.
    – If even numbers, over wise pull
– Hold legs of other swimmer
 Total: 2400m   

Session 5

Warm Up 4x 100:: 25 FC, 25 Brs, 25 Bc, 25 FC
R30 2x 200::   100 Fly KOB, 100 OC KICK
  4x 100:: 25 Fly, 25 BC, 25 Fly, 25 Brst
     
Sectional Local Muscular Endurance/Power  
on 1.30 12x 50:: Kick Alternating FC and OC
     
Sprints Lactate Tolerance  
on 45 16x 25:: Max Effort alt Fly and Choice
     
Warm Down    
  1x 200:: OC Swim
     
 Total: 2000m   

 

Download all sessions as a pdf