Swimming

Training

Pool training sessions created from my experience as a coach and swimmer so you can improve and reach your next level. If you want to reach your next level, try new paths and step out of your comfort zone!

IntensityZ1 · AELZ2 · AEMZ3 · AEIZ4 · LacticZ5 · Max speed

TRAINING ZONE SESSIONS INTERMEDIATE - ADVANCED LEVEL

16 content items

BROKEN SWIM AT AEM/AEI PACE

Total: warm-up1,300m + option to do 400m easy with a kick at the wall every 50 metres /rest 30 seconds 4x50m (12.5m underwater + 12.5m short 100% sprint + 25m easy back) /rest 20 seconds

BROKEN SWIM AT AEM/AEI PACE

Total: warm-up 1,300m + option of your choice

WARM UP: 1,100m

400m easy with wall kick every 50 metres /rest 30 seconds

4x50m (12.5m underwater + 12.5m short 100% sprint + 25m easy back) /rest 20 seconds

10x50m /rest 25-30 seconds:

Odd: easy

Even: hard

MAIN SET:

Choose the option you prefer

A) Broken swim of 500m /rest 45 - 60 seconds:

• 1x500m

• 2x250m

• 5x100 m

• 10x50m

Total volume 2,000m

Check your heart rate to see your training zone!!

B) Broken swim of 400m /rest 30-45 seconds

• 1x400m

• 2x200m

• 4x100m

• 8x50m

Total volume 1,600m

Check your heart rate to see your training zone!!

C) Broken swim of 300m /rest 25-30 seconds

• 1x300m

• 2x150m

• 3x100m

• 6x50m

Total volume 1,200m

Check your heart rate to see your training zone!!

COOL DOWN:

200m easy

Training session created by Iván Santa Cruz — RFEN Senior Coach

AEM SESSION

3,100m

Total 3,100m 4x200m /rest 30 seconds: 200m easy freestyle AEL 200m pull buoy and paddles AEL 200m (50m 6/1/6 + 50m swim with good body alignment and position) 200m (50m 6/3/6 + 50m swim with good body alignment and position)

AEM SESSION

Total 3,100m

WARM UP: 1000m

4x200m /rest 30 seconds:

200m easy freestyle AEL

200m pull buoy and paddles AEL

200m (50m 6/1/6 + 50m swim with good body alignment and position)

200m (50m 6/3/6 + 50m swim with good body alignment and position)

4x50m (progressive 1-4) / rest 15-20 seconds:

MAIN SET: 1,500m

5x200m in AEM rest 20-30 seconds:

Take your heart rate after each 200m to check you are in AEM (ZONE 2)

5x100m AEM rest 20-30 seconds:

Take your heart rate after each 100m to check you are in AEM (ZONE 2)

COOL DOWN: 600m

8x50m/20 seconds rest with pull buoy and snorkel: regressive (finishing faster than you start)

200m easy

Training session created by Iván Santa Cruz — RFEN Senior Coach

AEI SESSION

2,800m

Total: 2,800m 400m easy mixed 200m pull buoy breathing every 3/5/7/3 2x200m/15-20 seconds rest (25m doggy paddle extension technique + 25m freestyle) 3 rounds of 500m 100m fast in AEI 90% /rest 30 seconds

AEI SESSION

Total: 2,800m

WARM UP: 1,000m

400m easy mixed

200m pull buoy breathing every 3/5/7/3

2x200m/15-20 seconds rest (25m doggy paddle extension technique + 25m freestyle)

MAIN SET: 1,500m

3 rounds of 500m

100m fast in AEI 90% /rest 30 seconds

100m mixed sculling combo (scull 1-2-3) with pull buoy and snorkel /rest 20 seconds

100m fast in AEI 90% /rest 30 seconds

100m pull buoy breathing every 7 /rest 20 seconds

100m fast in AEI 90% /rest 30 seconds

COOL DOWN: 300m

300m easy mixed

Training session created by Iván Santa Cruz — RFEN Senior Coach

Protected content

AEL + VEL SESSION

TOTAL 3,400m 300m (75m freestyle +25m sculling with kick) /rest 30 seconds 1x200m progressive kick with fins and snorkel /rest 20 seconds 1 x100m freestyle with the fewest strokes /rest 30 seconds

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Training

TRAINING ZONE SESSIONS INTERMEDIATE - ADVANCED LEVEL

BROKEN SWIM AT AEM/AEI PACE

BROKEN SWIM AT AEM/AEI PACE

AEM SESSION

AEM SESSION

AEI SESSION

AEI SESSION

AEL + VEL SESSION

AEL/AEM SESSION (pace changes)

AEL LADDER SESSION

AEL/AEM/AEI SESSION / maximum SPEED finish

AEL - AEI SESSION

AEM SESSION (medium aerobic)

AEL/AEM/AEI SESSION

AEL – AEM LADDER SESSION (light - medium aerobic)

AEM LADDER SESSION

STRENGTH ENDURANCE SESSION

SNORKEL SESSION (30 – 50% WITH SNORKEL)

ALL TRAINING ZONES SESSION (AEL/AEM/AEI/SPEED)

LACTATE TOLERANCE SESSION

AEL ADVANCED LEVEL

Session 1 AEL Extensive Uniform Continuous

Session 2 AEL Extensive Uniform Continuous

Session 3 AEL Extensive Uniform Continuous

Session 3 AEL Extensive Interval

Session 3 AEL Extensive Interval

Session 4 AEL Extensive Interval (2)

Session 4 AEL Extensive Interval (3)

Session 5 AEL Long-Distance Breakdown

Session 6 AEL Long-Distance Breakdown

Session 7 AEL Long-Distance Breakdown

Session 8 AEL-AEM

Session 9 AEL-AEM

AEL INTERMEDIATE LEVEL

Session 1 AEL Extensive Uniform Continuous

Session 2 AEL Extensive Uniform Continuous

Session 3 AEL Extensive Uniform Continuous

Session 3 AEL Extensive Interval

Session 3 AEL Extensive Interval

Session 4 AEL Extensive Interval

Session 4 AEL Extensive Interval (3)

Session 5 AEL Long-Distance Breakdown

Session 6 AEL Long-Distance Breakdown

Session 7 AEL Long-Distance Breakdown

Session 8 AEL Long-Distance Breakdown

Session 8 AEL-AEM

Session 9 AEL Extensive Uniform Continuous

Session 10 AEL Extensive Uniform Continuous

Session 11 AEL Extensive Uniform Continuous

Session 12 AEL-AEM

Session 13 AEL Extensive Interval

AEL BEGINNER LEVEL

Session 1 AEL Extensive Uniform Continuous

Session 2 AEL Extensive Uniform Continuous

Session 3 AEL Extensive Uniform Continuous

Session 4 AEL Long-Distance Breakdown

Session 5 AEL Long-Distance Breakdown

Session 6 AEL Extensive Interval

Session 7 AEL Extensive Interval

Session 8 AEL Extensive Interval

Session 9 AEL-AEM

AEM ADVANCED LEVEL

Session 1 AEM Intensive Uniform Continuous

Session 2 AEM Fartlek

Session 3 AEM Intensive Interval

Session 4 AEM Fartlek

Session 7 AEM Fartlek

Session 9 AEM Fartlek

Session 5 AEM Intensive Uniform Continuous

Session 6 AEM Intensive Uniform Continuous

Session 8 AEM Fartlek

Session 10 AEM Extensive Interval 200 - 400m

Session 11 AEM Extensive Interval 200-400m

Session 12 AEM Extensive Interval 200 - 400m

Session 13 AEM Extensive Interval 200m- 400m

Session 14 AEM Extensive Interval 200-400m

Session 15 AEM Descending Ladder

Session 16 AEM Ascending And Descending Ladder AEM-AEL

Session 17 AEM Extensive Interval 200-400m