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Weekly PassSession 4
Total volume 2,000m
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Best Swim
Beginner
Mike Memorial 12K Challenge — Beginner
12 km
IntensityZ1 · AELZ2 · AEMZ3 · AEIZ4 · LacticZ5 · Max speed
Introduction
12 KM CHALLENGE
Introduction
12 KM CHALLENGE
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Introduction
12 KM CHALLENGE
12 KM CHALLENGE
-Beginner Level-
You need to be physically and mentally prepared to complete 6 sessions of 2,000m each and a total of 12km as a challenge
You will do the main part of the session between the light aerobic (AEL) and medium aerobic (AEM) zones
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
In the last session you finish by doing 6x200m freestyle in AEM
Go for it and enjoy the challenge!!
Sessions
6 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
200m easy swim
4 x 100m/30 seconds rest:
1. 100m easy freestyle AEL
2. 100m: 2x (25m 6/1/6 drill with fins + 25m freestyle)
3. 100m freestyle with paddles and pull buoy
4. 100m: 2x (25m broken arrow drill with fins + 25m freestyle)
MAIN SET: 1,000m
AEL (ZONE 1)
Heart rate between 70 – 50 below HRmax
6x100m freestyle in AEM /rest 20-30 seconds
200m with pull buoy and paddles at a moderate pace /10 - 15 seconds rest
200m freestyle at an easy AEL pace
COOL DOWN: 400m
4x50m (2 freestyle + 2 backstroke) /15 seconds rest
200m easy freestyle 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
200m easy /15 - 20 seconds rest
4 x 50m freestyle with pull buoy /15 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
2x50m freestyle (25m hard + 25m easy) /10-30 seconds rest
MAIN SET: 1,000m
AEM (ZONE 2)
Heart rate between 40 – 20 below HRmax
8x100m freestyle AEM / 20-30 seconds rest
200m freestyle AEL (you can add equipment: pull buoy + paddles)
COOL DOWN: 500m
200m easy mixed recovery swim combining backstroke and freestyle (150m freestyle + 50m backstroke)
300m freestyle in AEL
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
500m easy mixed (every 100m stop at the wall and do a hard kick for 5 seconds)
MAIN SET: 1,000m
AEM (ZONE 2)
Heart rate between 40 – 20 below HRmax
BORG SCALE 3-4
3x200m freestyle in AEM / 20-30 seconds rest
400m freestyle in AEL (you can use equipment or do some easy technique work)
COOL DOWN: 500m
2x100m AEL with pull buoy + snorkel /15 seconds rest
300m freestyle AEL
Training session created by Iván Santa Cruz — RFEN Senior Coach
Protected content
Weekly PassSession 5
Total volume 2,000m
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Protected content
Weekly PassSession 6
Total volume 2,000m
Try the Weekly Pass or Premium