Rome Challenge Sessions – Round 2

These are the next 9 sessions that Jia completed for the Rome Challenge. All of these sessions are from November. As you will see there is still a heavy focus on the basics, but the distance per session is increasing. This month also saw Jia start to swim full stroke butterfly with fins. Towards the end of this month the sessions started to hit 2,000m and from this month on most will be close to or over 2,000m depending on what’s being worked on.

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 9

Warm Up 100m Fc, 100m Zip-up Fc, 100m one arm Fc, 100m Rib-head Fc, 100m Fc, 100m Bc

Main Set 6*100m Fc off 2:20

Tumble turn practice

6*25m Fc Sprint 20 sec rest

4*25m Bf kick

4*25m Bf one arm

Cool Down 100m easy swimming

Session 10

Warm Up 150m Pull, 150m Kick, 150m Fc

Main Set 2*50m Fc kick with fins

2*50m Fc one arm with fins

4*100m Bc (2 with paddles + fins, 1 with fins, 1 no paddles or fins)

2*100m Fc off 2:25

2*100m Fc off 2:20

2*100m Fc off 2:15

2*50m Fc off 1:10

2*50m Fc off 1:05

Cool Down100m easy

 

Session 11

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

Main Set 5*100m Fc pull with paddles off 2:20

6*50m Bc 15 sec rest

2*50m Fc fins on, six kicks on side, switch to other side, repeat 15 sec rest

2*50m Fc slide & glide 15 sec rest

2*50m Fc shark fin 15 sec rest

2*50m Fc catch up 15 sec rest

6*25m Fc sprint, 30 sec rest

Cool Down150m easy

 

Session 12

Warm Up 100m Bc, 100m Fc shark fin, 100m Fc zip up, 100m Fc rib-head, 100m Fc

Main Set 10*100m Fc off 2:25

150m Fc pull with paddles

150m Fc kick on side with fins

Cool Down 4*50m Bc easy

 

Session 13

Warm Up 100m Fc, 100m Fc Shark fin, 100m Fc Zip-up, 100m Fc 6 kicks on side then switch, 100m Bc, 4*50m Fc build to sprint

Main Set 5*50m Fc sprint off 4:00

Cool Down 200m easy

 

Session 14

Warm Up 100m Bc, 100m Fc shark fin, 100m Fc zip up, 100m Fc catch up, 4*25m Fc head up

Main Set 4*100m Fc off 2:15

50m Fc kick

4*50m Fc off 1:15

2*50m Bc kick, fins on, 20 sec rest

2*50m Bc, one arm, fins on, 20 sec rest

5*50m Bc 10 sec rest

4*25m Fc sprint, 20 sec rest

50m kick

2*25m Bc sprint 20 sec rest

Cool Down 50m pull, 50m kick, 50m swim

 

Session 15

Warm Up 150m Fc, 100m Bc, 50m Fc kick on side, 100m Fc zip up, 4*50m Fc build to sprint

Main Set 6*100m Fc off 2:20

4*50m Fc (25m fists closed, 25m sprint) 20 sec rest

2*50m Fc fins on (25m long dog, 25m sprint) 20 sec rest

2*50m Fc paddles on (25m head up, 25m sprint) 30 sec rest

2*50m Brs, two kicks one pull, 10 sec rest

2*50m Brs, reach out and glide on each stroke, 10 sec rest

Cool Down 100m Fc pull, 100m Fc kick, 100m Fc

 

Session 16

Warm Up 150m Fc, 150m Bc, 100m Brs

Main Set 6*150m with fins (50m kick on side, 50m 6 kicks on side then switch, 50m slide & glide)

3*50m Fc zip up

3*50m Fc shark fin

4*50m Fc build to sprint

Cool Down 100m Fc pull, 100m Fc kick, 100m Fc

 

Session 17

Warm Up 100m Fc, 100m Bc, 100m Fc, 100m Brs

Main Set 2*50m Bf kick with fins

2*50m one arm Bf with fins

4*25m Bf with fins

5*100m Fc off 2:20

4*50m Bc 15 sec rest

4*50m Brs 15 sec rest

Diving practice

Cool Down 100m Fc easy

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