Rome Challenge Sessions – Round 3

These are the next 7 sessions that Jia completed for the Rome Challenge. All of these sessions are from December. This round saw an increase in the distance per session and with that an increase in her aerobic training. This month was particularly busy with work and family so there are less sessions than in other months. This month also saw her first ever competition and her first ever medal win.

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 18

Warm Up

100m Bc,

100m kick on side with fins

6X50m Fc off 1:30

Main Set

6x50m Bc (sprint 12m of each 25m)

6x50m Brs (sprint 12m of each 25m)

6x50m Fc (25m drill, 25m sprint, drills will be head up, fists closed, long dog)

5 minutes of streamline off the wall + Bf kick

5 minutes of Fc turns

5 minutes of Brs turns

5 minutes of Bc turns

Cool Down

150m easy

 

Session 19

Warm Up

100m Fc

100m Bc

100m Fc Zip-up

100m Fc Shark fin

100m Brs

Main Set

8x100m Fc off 2:20

6x50m Bc  10-15sec rest

Cool Down

100m Fc pull

100m Fc kick

100m Fc

 

Session 20

Warm Up

100m Fc

100m Fc kick on side (with fins)

100m Fc, 6 kicks on side, switch + repeat

100m Fc

Main Set

10x100m Fc off 2:20

3x50m Bf kick, 25m on front, 25m on back

3x50m Bondi drill

4x25m Bf with fins on

2x25m Bf no fins

Cool Down

150m easy

 

Session 21

Warm Up

150m Fc

150m Bc

100m Brs

Main Set

4x50m Zip-up  10 sec rest

4x25m Fc sprint

4x50m Shark fin

4x25m Fc sprint

2x25m Bf

4x50m long dog

4x25m Fc sprint

Cool Down

50m easy

 

Session 22

Warm Up

100m Fc

100m Bc

100m Brs

Main Set

8x50m Fc, sprint 15m of each 50m but a different 15m each time, off 1:30

4x50m Bc 15 sec rest

4x25m Bf

100m IM

Cool Down

100m easy

 

Session 23

Warm Up

100m Fc

100m Fc shark fin

100m long dog

100m 6 kicks on side, switch + repeat

4x50m Fc build to sprint for each 50

Main Set

3x200m Fc 20 sec rest

4x100m IM 20 sec rest

5x50m Bc 15 sec rest

5x50m Brs 15 sec rest

4x25m Bf 20 sec rest

Cool Down

100m easy

 

Session 24

Warm Up

150m Fc

3x50m Fc kick with fins

3x50m Fc pull

100m Fc

Main Set

4x100m Fc off 2:10

4x25m Fc sprint 20 sec rest

4x50m Fc off 1:05

4x25m Fc sprint 30 sec rest

4x50m Fc 25m fists closed, 25m Distance Per Stroke, 15 sec rest

2x50m Bf kick Brs arms 15 sec rest

2x50m Brs

2x50m Brs, 2 kicks 1 pull

2x50m Brs

Cool Down

100m Bc easy

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