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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