Rome Challenge Sessions – Round 4

These sessions cover Jia’s training over January and February, and continue from round 3 (hence the numbering). Most of the sessions still focus on aerobic work and technique work as we build a base for the second year of the challenge. I’m using a new format for these sessions, it should make them easier to read. Each session also has a short note on the goal of the session. The terms used for the strokes can all be found on the training sets page. The rest period for drills in the sessions aren’t included, for drills or 50s that don’t have a rest specified it can be assumed that the rest is 10-15 seconds. You will see some of these sessions are adapted versions of sessions that can be found on the training sets page.

 

As always the disclaimer is that these sessions were designed specifically for Jia and people use them at their own risk. Remember to follow our updates to the Rome Challenge here, where we track Jia’s journey from a novice that never competed to (hopefully) an international masters swimming at the European Masters Games in Rome.

 

Session 25

This session focuses on technique for the B-strokes

Warm Up

 

100m Bc

100m Fc pull

100m Fc kick

4x50m Fc buid to 100m race pace (20 sec rest)

 

 

 

Set total 500m

Main Set 2x50m Bf kick on back with fins

2x50m Bc kick with fins

4x50m one arm Bc with fins

4x50m Bc

 

2x50m Bf kick on front with fins

4x50m Bf one arm with fins

2x50m Bf bondi with fins

2x25m Bf with fins

2x25m Bf

 

2x50m Brs kick, arms in front

2x50m Brs arms, Bf kick

2x50m Brs 2 kicks 1 pull per cycle

2x50m Brs

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Set total 1500m

Cool Down 100m Fc easy Set total 100m

 

Session total 2100m

 

Session 26

This session has frontcrawl aerobic work and technique

Warm Up

 

100m Fc

100m Fc shark fin

100m Fc kick on side with fins

100m Fc rib head

100m Fc

 

 

 

 

Set total 500m

Main Set 5x100m Fc off 2:15

10x50m Fc off 1:15

2x50m Fc 6 kicks on side, switch and repeat

2x50m Fc catch-up

2x50m Fc DPS

 

 

 

 

Set total 1300m

Cool Down 200m easy Set total 100m

 

Session total 1900m

 

 

Session 27

This session focuses on backstroke technique and aerobic work

Warm Up

 

150m Fc

100m Fc kick

100m Fc 6 kicks on side, switch and repeat with fins

100m Bc

50m Fc

 

 

 

 

 

Set total 500m

Main Set 3x200m Fc 20 sec rest, trying to set a 200m training time

2x50m Bc kick with fins

2x50m Bc 6 kicks on side, switch and repeat

2x50m one arm Bc

6x50m Bc off 1:40

6x50m Brs off 1:20

 

 

 

 

 

 

Set total 1500m

Cool Down 100m easy Set total 100m

 

Session total 2100m

 

 

Session 28

This session focuses on technique for Backstroke, Butterfly and Freestyle with some short sprints for speed work

Warm Up

 

200m Fc

150m Bc

100m Brs

2x25m Bf

 

 

 

Set total 500m

Main Set 2x50m Bf kick with fins

2x50m Bf bondi with fins

2x50m Broken Bf

2x25m Bf sprint

 

2x50m Bc kick on side with fins

2x50m One arm Bc with paddles

2x50m Bc with paddles

2x25m Bc sprint

 

2x50m Fc kick on side with fins

2x50m Fc 6 kicks on side, switch and repeat

2x50m Fc shark fin

2x50m Fc sprint

 

 

 

 

 

 

 

 

 

 

 

 

 

Set total 1100m

Cool Down 2x100m IM

Starts & turns

Set total 200m

 

Session total 1800m

 

 

Session 29

This is an anaerobic session

Warm Up

 

100m Fc

100m Fc pull

100m Fc kick

100m Fc

100m Bc

 

 

 

 

Set total 500m

Main Set 5x50m Fc sprint off 5:00  

 

 

Set total 250m

Cool Down 100m Fc easy

100m Bc easy

Set total 200m

 

Session total 950m

 

 

Session 30

This session works on aerobic Fc with some speed mixed in, and Bf technique

Warm Up

 

100m Fc

100m Brs

100m Fc kick

100m Fc pull

100m Fc

 

 

 

 

Set total 500m

Main Set 3x{ 2x25m Fc sprint 30 sec rest

3x100m Fc off 2:15}

 

2x50m Bf kick with fins

2x50m one arm Bf with fins

2x50m Bondi with fins

2x25m Bf

 

 

 

 

 

 

Set total 1400m

Cool Down 100m Fc easy Set total 100m

 

Session total 2000m

 

 

Session 31

This is an anaerobic session

Warm Up

 

100m Fc

100m Bc

100m Fc 6 kicks on side, switch and repeat with fins

100m Fc shark fin

100m Fc

 

 

 

 

 

Set total 500m

Main Set 5x{ 2x50m Fc sprint off 2:00

100m Brs easy }

 

Set total 1000m

Cool Down 100m Fc easy Set total 100m

 

Session total 1600m

 

 

Session 32

This session focuses on technique

Warm Up

 

150m Fc

100m Fc sharkfin

100m Fc 6 kicks on side, switch and repeat

3x50m Fc build to sprint

 

 

 

Set total 500m

Main Set 2x50m Bc kick with fins

2x50m one arm Bc with fins

2x50m Bc

4x25m Fc sprint

 

2x50m Bf kick with fins

2x50m Bondi with fins

2x25m Bf with fins

2x25m Bf

 

2x50m Fc kick with fins

2x50m Fc pull

2x50m Fc zip-up

100m Fc

 

 

 

 

 

 

 

 

 

 

 

 

 

Set total 1100m

Cool Down 100m Fc easy Set total 100m

 

Session total 1700m

 

 

Session 33

Similar to the previous session, except with Fc aerobic work

Warm Up

 

150 Fc

100m Fc sharkfin

100m Fc 6 kicks on side, switch and repeat with fins

3x50m Fc build to sprint

 

 

 

 

Set total 500m

Main Set 8x100m Fc off 2:15

 

2x50m Bc kick with fins

2x50m one arm Bc with fins

2x50m Bc

4x25m Fc sprint

 

2x50m Bf kick with fins

2x50m Bondi with fins

2x25m Bf with fins

2x25m Bf

 

 

 

 

 

 

 

 

 

 

Set total 1500m

Cool Down 100m Fc easy Set total 100m

 

Session total 2100m

 

 

Session 34

This session has aerobic work with IM and Fc & Bc technique

Warm Up

 

100m Fc

100m Brs

100m Fc kick

100m Fc pull

100m Fc

 

 

 

 

Set total 500m

Main Set 6x100m IM 20 sec rest

2x50m Bc 6 kicks on side, switch and repeat with fins

2x50m one arm Bc

2x50m Bc

 

4x25m Fc sprint 30 sec rest

 

2x50m Fc sharkfin

2x50m Fc 6 kicks on side, switch & repeat with fins

100m Fc

4x25m Fc sprint 30 sec rest

 

 

 

 

 

 

 

 

 

 

 

 

Set total 1400m

Cool Down 50m Fc easy Set total 50m

 

Session total 1950m

 

Session 35

We weren’t sure if this session would end up anaerobic or a pure speed session. On the day it ended up being anaerobic

Warm Up

 

600m Choice

 

 

Set total 600m

Main Set 4x{ 4x25m Fc sprint 30 sec rest

100m Bc easy   }

 

 

Set total 800m

Cool Down 200m Fc easy Set total 200m

 

Session total 1600m

 

 

Session 36

This session helps develop endurance

Warm Up

 

200m Fc

100m Fc shark fin

100m Fc Rib-head

100m Fc 6 kicks on side, switch and repeat with fins

100m Fc

 

 

 

 

 

Set total 600m

Main Set 4x{ 2x25m Fc sprint 20 sec rest

3x100m Fc off 2:15   }

 

2x50m Bf kick Brs arms

2x50m Brs 2 kicks 1 pull

2x50m Brs

 

 

 

 

 

Set total 1700m

Cool Down 100m Fc easy Set total 100m

 

Session total 2400m

 

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