Intermediate

Mike Memorial 28K Challenge — Intermediate

28 km

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

Introduction

28 KM CHALLENGE

Introduction

28 KM CHALLENGE

-Intermediate level-

You need to be physically and mentally prepared to complete 7 sessions of 4km each and a total of 28km as a challenge

You will do the main part of the session between the intensive aerobic (AEI) 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, an established breathing pattern and a 6-beat kick in the most demanding sets

In the last session you can use a wetsuit or swim on a partner's feet for the 20x100m block. You will probably swim between 5-6 seconds /100m faster thanks to the wetsuit

Go for it and enjoy the challenge!!

Sessions

7 collapsible sessions

Session 1

4,000m

Total volume 4,000m

SESSION 1

Total volume 4,000m

WARM UP: 1,200m

600m 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)

Finally:

4 x50m freestyle (25m hard + 25m easy) /20 seconds rest

MAIN SET: 2,200m

AEI (ZONE 3)

Heart rate between 10 – 0 below HRmax

12x100m (AEI) /rest ratio 1- 1 same work time – same rest time

400m with pull buoy and paddles at a moderate pace /10 - 15 seconds rest

600m freestyle at an easy AEL pace

COOL DOWN: 600m

6x50m (3 freestyle + 3 backstroke) /15 seconds rest

300m easy freestyle AEL

Training session created by Iván Santa Cruz — RFEN Senior Coach

Session 2

4,000m

Total volume 4,000m

SESSION 2

Total volume 4,000m

WARM UP: 1,200m

600m easy /15 - 20 seconds rest

200m with fins 2x (50m 6/3/6 drill with fins + 50m freestyle with fins) /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

4 x50m freestyle (25m hard + 25m easy) /10-30 seconds rest

MAIN SET: 2,000m

AEI (ZONE 3)

Heart rate between 10 – 0 below HRmax

16x100m freestyle (AEI) / rest ratio 1- 1 same work time – same rest time.

400m freestyle AEL (you can add equipment: pull buoy + paddles)

COOL DOWN: 800m

300m easy mixed recovery swim combining backstroke and freestyle (100m freestyle + 50m backstroke)

500m AEL easy freestyle

Training session created by Iván Santa Cruz — RFEN Senior Coach

Session 3

4,000m

Total volume 4,000m

SESSION 3

Total volume 4,000m

WARM UP: 600m

600m easy mixed (every 100m stop at the wall and do a hard kick for 5 seconds)

MAIN SET: 2,600m

AEM (ZONE 2)

Heart rate between 40 – 20 below HRmax

10x200m freestyle in AEM / 20-30 seconds rest

600m freestyle in AEL (you can use equipment or do some easy technique work)

COOL DOWN: 800m

2x100m freestyle AEL with pull buoy + snorkel /15 seconds rest

600m freestyle AEL easy mixed

Training session created by Iván Santa Cruz — RFEN Senior Coach

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Session 4

Total volume 4,000m

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Session 5

Total volume 4,000m

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Session 6

Total volume 4,000m

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Session 7

Total volume 4,000m

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