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Weekly PassSession 4
Total volume 2,000m
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Best Swim
Beginner
Strait of Gibraltar 14K Challenge — Beginner
14 km
IntensityZ1 · AELZ2 · AEMZ3 · AEIZ4 · LacticZ5 · Max speed
Introduction
GIBRALTAR 14 KM CHALLENGE
Introduction
GIBRALTAR 14 KM CHALLENGE
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Introduction
GIBRALTAR 14 KM CHALLENGE
GIBRALTAR 14 KM CHALLENGE
You need to be physically and mentally prepared to complete 7 sessions of 2km each to cover the total distance of 14km
You can organise yourself however you like and try to do one session a week, or whatever works best for you, to complete the challenge and the total distance
As a result of this type of training your body will make several adaptations:
Improved physical fitness
Improve different areas of your swimming through technique exercises
Better control of your swim pace
It is important to maintain correct technique throughout the whole workout
You will swim at AEM pace in the main set of each session
In the last session you can try to go faster, leave the AEM zone (ZONE 2) and complete the challenge in the AEI zone (ZONE 3)
Go for it and enjoy the challenge!!
Sessions
7 collapsible sessions
Session 1
2,000mTotal volume 2,000m
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Session 1
2,000mTotal volume 2,000m
SESSION 1
Total volume 2,000m
WARM UP: 600m
300m easy freestyle
3 x 100m/15 seconds rest, technique work:
1,100m 2x (25m 6/1/6 drill with fins + 25m freestyle with fins)
2,100m 2x (25m 6/3/6 drill with fins + 25m freestyle with fins)
3,100m 2x (25m 6/5/6 drill with fins + 25m freestyle with fins)
MAIN SET: 800m
AEM
Heart rate 40-20 below your HRmax
8x100m freestyle /10-30 seconds rest in AEM
correct technique, breathing pattern and 6-beat kick
COOL DOWN: 600m
8x50m /15-20 seconds rest:
Odd: freestyle
Even: backstroke
200m freestyle in AEL
Training session created by Iván Santa Cruz — RFEN Senior Coach
Session 2
2,000mTotal volume 2,000m
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Session 2
2,000mTotal volume 2,000m
SESSION 2
Total volume 2,000m
WARM UP: 500m
300m easy freestyle (every 100m kick holding the wall for 5-10 seconds)
4 x 50m freestyle with pull buoy /15-20 seconds rest:
1. 50m breathing bilaterally every 3 strokes
2. 50m breathing bilaterally every 5 strokes
3. 50m breathing bilaterally every 7 strokes
4. 50m breathing bilaterally every 3 strokes
MAIN SET: 1,000m
AEM
Heart rate 40-20 below your HRmax
10x100m freestyle /20-30 seconds rest in AEM
swim pace control and good technique
COOL DOWN: 500m
500m easy mixed recovery swim in AEL (175m freestyle + 25m backstroke)
Training session created by Iván Santa Cruz — RFEN Senior Coach
Session 3
2,000mTotal volume 2,000m
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Session 3
2,000mTotal volume 2,000m
SESSION 3
Total volume 2,000m
WARM UP: 500m
300m easy mixed (every 50m stop at the wall and do a hard kick for 10 seconds)
2 x 100m freestyle /15-20 seconds rest:
1. 25m sprint 25% + 75m easy recovery AEL
2. 50m sprint 50% + 50m easy recovery AEL
MAIN SET: 1,200m
AEM
Heart rate 40-20 below your HRmax
12x100m freestyle /10-30 seconds rest in AEM
correct technique, good breathing pattern and 6-beat kick
COOL DOWN: 300m
300m easy recovery (75m freestyle + 25m backstroke)
Training session created by Iván Santa Cruz — RFEN Senior Coach
Protected content
Weekly PassSession 5
Total volume 2,000m
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Weekly PassSession 6
Total volume 2,000m
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Protected content
Weekly PassSession 7
Total volume 2,000m
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