Rome Challenge Sessions – Round 1

As the Rome Challenge progresses I will be posting samples of Jia’s workouts. These ones are from late September – early October, ones from late August and early September won’t be posted. There will be a lot of variety in the first few rounds of workouts, but as the months go on there will be repetition of workouts or very similar workouts.

Note/disclaimer: These workouts were created specifically for Jia, while I don’t mind other people using or adapting them, they do so at their own risk.

Session 1

Warm Up 200m Bc, 100m one arm Bf, 100m one arm Bc, 100m Brs

Main Set  400m Fc 30 sec rest

2*200m Fc 25 sec rest

4*100m Fc 20 sec rest

100m Bf one arm for each 25m

Cool down 100m pull, 100m Kick, 100m Swim

Session 2

Warm Up 100m Fc, 100m Bc, 100m Fc pull, 100m Fc kick, 100m Fc

Main Set 4*50m Fc off 1:20

GOLF 4*50m Fc off 1:30

5*100m Fc, first and third 25m with fists closed

Cool Down  100m Bc

Session 3

Warm up 150m Fc, 100m Fc pull, 100m fc kick, 150m Fc

Main Set 2x50m Bc kick

2x50m one arm Bc (use fins)

2x50m active balance (use fins)

6x100m Bc 15-20 sec rest between each

4x25m Bc sprint 20 sec rest between each

Cool Down: 5 min tumble turn & streamline work

 

Session 4

Warm Up 300m Fc, 200m Bc

Main Set 4x50m Fc kick on side 10 sec between each (use fins)

4x50m Fc 6 kicks on one side, switch 6 kicks on other side, repeat. 10 sec between each 50 (use fins)

4x50m Fc slide & glide, 10 sec between each 50

4x25m Fc head up, 15 sec between each 25

3x100m Fc off 2:20

Cool Down 100m Fc easy

 

Session 5

Warm Up 100m Bc, 100m Bc active balance (use fins), 100m one arm Bc, 100m Bc, 100m Fc

Main Set 6x25m kick sprint with fins, 30 sec rest

100m Fc easy

6x25m Fc sprint (with fins) 30 sec rest

100m Fc easy

6x25m Fc sprint (no fins) 30 sec rest

100m Fc easy

Cool Down 100m pull, 100m kick, 100m Swim

 

Session 6

Warm Up 100m Fc, 100m Zip Up (fins), 100m catch-up (fins), 100m Bc kick (fins), 100m one arm Bc (fins), 100m Bc

Main Set 3x100m Fc off 2:25

1x50m Bc 15 sec rest

2x100m Fc off 2:25

2x50m Bc 15 sec rest

1x100m Fc off 2:25

3x50m Bc 15 sec rest

Cool Down 100m easy

 

Session 7

Warm Up 200m Fc, 150m Fc pull, 150m Fc kick

Main Set 4x100m Fc pull with paddles off 2:25

4x100m Fc Kick with fins, 15 sec rest

4x50m Fc build up to sprint on each, 15 sec rest

10 minutes of starts & turns

4x25m sprint

Cool Down 100m easy

 

Session 8

Warm Up 150m Fc, 100m Zip-up, 100m fc 6 kicks on one side, switch & continue, 100m Fc, 50m Bc

Main Set 4x50m Bc pull with paddles

4x50m one arm Bc

4x50m Bc last 12.5m of each length sprint

7x100m Fc off 2:20

Cool Down 100m easy

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