Prompted by the wandering mind of Femme-less Firie, the following provides the 13 week IronMan Swim program known as "Mrs Jackos Swim Sets"
Week 1: session 1: Total = 3800m
500 Choice (200 f/s max distance) Q Meaning 300 that is not f/s? That’s right. You can do pull, backstroke kick if you want…..even fly.(no fins though ;-)
500 Drills
100- 50 Right arm, 50 Left arm – Q so just F/S with the right arm only. Where is left arm? Stationary arm out in front of you
100- 25 r/arm, 25 l/arm x 2 - ditto
100- 12.5 r/arm 12.5 l/arm x 4
100- 25 swim with hands in a fist, 25 f/s x 2 Q not sure what the benefit is?? This is a great drill. It makes you use your forearm more to get the “feel” for the water. You will notice it more in the 25 F/s
100- F/S…Count strokes (trying to lengthen stroke and cut down strokes per length.) Q Are you counting 1 stroke as 2 turns of the arms or 1?. Ie breathing on the right side is 2 stokes per breath or 1? Count every stroke regardless of which side.
3 X 800
f/s Concentrate on stroke
800 f/s (Descend each 200) Q Descend the effort or the time taken to do the 200? Start off really easy for the first 200 then increase the efforts till it’s max for the final 200.
80o fin kick – 50 hard, 50 mod continuous.
8 x 50 HVO’s (these are 10 strokes f/s MAX EFFORT NO BREATHING from each end, and easy into the end) Q So 10 strokes no breath … then 2 strokes per breath? Might drown on this one!. The first 10 strokes is the important part of this one. After that you can do backstroke, breath 2’s or whatever.
Week 1: Session 2: Total = 3500m
8 x 50 f/s 15 sec recovery
1000 f/s continuous
1000 f/s fins
1000 f/s pull
100 f/s warm down
Week 1: Session 3: Total = 3200m
400 choice (200 f/s max distance)
10 x 100 f/s
50 easy, 50 hard – 5 sec recovery
50 hard, 50 easy - 15 sec recovery
4 x 400 f/s
easy – 45 sec recovery
hard – 10 sec recovery
easy – 45 sec recovery
hard
200 f/s warm down
Mrs Jacko’s Swim set: Week 2 Session 1: Total = 4200m
400 Choice (200 f/s max distance) 30 sec rec
400 f/s 30 sec rec
400 pull 30 sec rec
5 X 400 f/s
· Decend each 400 (should be 15 sec decrease in time per 400 – so the first one is REALLY slow, going to max for last one.)
400 Choice (200 f/s max distance)
8 X hvo’s (these are 10 strokes f/s MAX EFFORT NO BREATHING from each end, and easy into wall)
Week 2 Session 2: Total = 4000m
10 X 50 f/s 15 sec Recovery
500 Pull kick – (50 pull 50 kick) –
· so you swim with pull pouy in for 50 mtrs, then take it out and use it as a kickboard for the last 50 mtre
3 X 800 f/s
1. Easy 45 sec recovery
2. Hard 10 sec rec
3. Easy
5 X 100 Pull 10 sec rec each 100
100 f/s warm down
Week 2 Session 3: Total = 4000m
500 Choice (300 f/s max distance)
100 f/s hard 10 sec recovery
200 f/s easy 30 sec rec
300 f/s hard 10 sec rec
400 f/s easy 30 sec rec
500 f/s hard 1 min rec
500 f/s easy 30 sec rec
400 f/s hard 10 sec rec
300 f/s easy 30 sec rec
200 f/s hard 10 sec rec
100 f/s easy
500 Choice (300 f/s max distance)
I've made a short adjustment to Week 2 Session 3
>
>After the 500 f/s with 1 min recovery, You can put FINS on to complete
>set.
>
>That should put a smile on some faces.
>
>Also I'll make a few more clarifications for you.
>
> a.. These swim sets can be changed by you. By that I mean that if
>you
>can only do shorter sessions, drop the warm up bit down to 100 mtrs or
>something like that, but try to keep the main set in. If it's a continuous
>one like Week 2 Session 3, Drop off from the beginning and from the end...
>not the middle. (so you might drop the 100 and 200 off each end, and keep
>the middle)
> b.. I'm conscious of the fact that some may only swim 2 times a week or
>do an open water swim. From now on, I'll put an ** at the start of the
>session that can be dropped each week.
>Have fun and remember, that even if you don't go faster in the swim, if you
>come out more relaxed and not as hammered, you will gain that time when
>starting on the bike.
>
Mrs Jacko’s Swim Set: Week 3 Session 1: Total = 3200m
10 x 50 F/s 15 sec recovery
500 Drills
100- 50 Right arm, 50 Left arm
100- 25 Right arm, 25 left arm x 2
100- 12.5 r/arm, 12.5 l/arm x 4
100- 25 swim with hands in a fist, 25 f/s x 2
100- f/s Count stokes on way up, and try to reduce that number by 4 on way back.
1000 f/s reaching long and concentrating on stroke
1000 f/s FINS, reaching long and concentrating on stroke
200 warm down choice
Week 3 Session 2: Total = 3500m
500 Choice (300 f/s max distance)
2 Km Timed swim (Yes folks, a time trial.)
500 Choice (300 f/s max distance)
10 x 50 Hvo’s
(these are done by pushing off the wall, swimming 10 strokes F/s as FAST as you can WITHOUT breathing, then swimming gently into the wall.)
20 sec recovery
**Week 3 Session 3
500 Pull/ kick (75 pull with pull bouy, 25 kick)
20 x 100 f/s
Hard 5 sec recovery
Easy 20 sec rec
200 Choice
500 f/s (75 easy, 25 hard into the wall continuous)
500 FIN kick (25 hard/ 25 easy continuous)
300 choice warm down
Mrs Jacko’s Swim Set Week 4 Session 1 (3.5K)
5 X 200
1. F/S 15 sec rec
2. Pull 15 sec rec
3. 50f/s / 50 kick 15 sec rec
4. Pull 15 sec rec
5. F/s
5 X 100 - (25 easy 25 hard 25 hard 25 easy) 15 sec rec
500 Drill
1. 100 50 right arm only / 50 left arm only
2. 100 25 right arm only / 25 left arm only X 2
3. 100 12.5 right arm only / 12.5 left arm only X 4
4. 100 50 Fist Swimming / 50 F/s
5. 100 50 count strokes, 50 decrease strokes by 3.
10 x 100 Fin Kick (50 hard / 50 easy) 15 sec rec
10 x 50 Hvo’s (Kick off wall, 10 strokes F/S FLAT OUT NO BREATHING, then easy into wall) 20 sec rec.
**Week 4 Session 2 (4.5K)
500 Choice (300 f/s Max distance)
1000 F/s
1000 F/s Pull buoy
1000 F/s Fins
3 X 200 F/s Descending (First easy, next harder and last solid) 10 sec rec
400 Choice (300 f/s max distance)
Week 4 Session 3 (4.2K)
3 X (900 mtrs)
1. 100 F/s
2. 100 Pull
3. 100 kick Continuous
8 X 50 Hvo’s (Kick off wall, 10 strokes F/S FLAT OUT NO BREATHING, then easy into wall) 20-sec rec.
2 X (2000 mtrs) all with 30 sec rec
1. 400 F/s
2. 300 F/s
3. 200 F/s
4. 100 F/s
5 X 100 Pull 15 Sec rec
200 F/s warm down
Mrs Jacko’s Swim Set Week 5 Session 1 (3.8K)
500 Mixed (300 max distance F/S)
5 X 400 1 min rec (Descend each 100 throughout each 400 – eg: 100 easy through to max for last 100)
200 F/s easy
400 F/s Timed Record in your training diary … or somewhere for further reference.
200 F/s easy
10 X Hvo’s 15 sec rec (10 strokes F/s flat out no breathing, and easy to end)
(Wippit: + 1000 kick – NO FINS)
**Week 5 Session 2 (4.2 K)
5 X 100 f/s 20 sec rec
4 X 800 F/s
Solid 10 sec rec
Easy 45 sec rec
Solid 10 Sec rec
Easy
500 Mixed (300 max distance f.s)
(Wippit: + 1000 kick – NO FINS)
Week 5 Session 3 (3.5 K)
5 X 200 F/s 20 sec rec
Swim to the deep end. All this set will start from deep water. NO PUSHING OFF WALL.
10 X 200 F/s 100 Hard / 100 Moderate 45 sec rec
500 Mixed (300 max distance f/s)
Mrs Jacko’s Swim Set Week 6 Session 1 (4K)
2 X 500
F/s
75 F/s / 25 Choice
2 X 1000 F/s These are to be swum like so:
Broken up into First 200 hard. Next 600 at a consistent Ironman pace, and the last 200 increase the pace again.
Fins doing the same way as the first set. 200/600/200
10 X 100 Pull Bouy
Hard 10 sec rec
Easy 20 sec rec
Week 6 Session 2 (4.2 K)
500 Pull / Kick (75 mtrs pull/ 25 mtrs kick continuous)
20 X 100 F/s
Hard 5 sec rec
Easy 20 sec rec
10 X 50 Hvo’s (Kick off wall, 10 strokes FLAT OUT NO BREATH)
2 X 100 F/s Kick (50 hard/ 50 easy)
500 Pull Bouy Swim
500 Choice (300 f/s max distance)
** Week 6 Session 3 (3.4K)
400 Choice (300 f/s max distance)
500 Drills
100- 50 Right arm only (left arm straight out) 50 Left arm only (R arm straight out)
100- 25 r/arm, 25 l/arm x 2
100- 12.5 r/arm, 12.5 l/arm x 4
100- 25 swim with hands in a fist, 25 f/s x 2
100 Concentrate on long arms and taking fewer strokes than normal to complete the distance.
1000 Continuous.
200 F/s
200 Pull
100 f/s / 100 kick
200 Pull
200 F/s
500 Drills
100- 50 Right arm only (left arm straight out) 50 Left arm only (R arm straight out)
100- 25 r/arm, 25 l/arm x 2
100- 12.5 r/arm, 12.5 l/arm x 4
100- 25 swim with hands in a fist, 25 f/s x 2
100 Concentrate on long arms and taking fewer strokes than normal to complete the distance.
1000 Continuous.
200 F/s
200 Pull
100 f/s / 100 kick
200 Pull
200 F/s
Mrs Jacko’s Swim Set Week 7 Session 1 (3.2K)
4 x 200
F/s 15 sec rec
75 mtrs pull bouy/ 25 mtrs kick x 2 15 sec rec
F/s 15 sec rec
75 mtrs pull bouy/ 25 mtrs kick x 2 15 sec rec
1000 F/s Reaching out long and really concentrating on your stroke. Remember to make yourself “Long” in the water.
5 x 200 F/s (First and last 50 in each 200 Hard and easy for the middle 100)
8 x HVO’s (Kick off wall, 10 strokes FLAT OUT F/S NO BREATH, then easy into the wall.) 15 sec rec.
** Week 7 Session 2 (4 K)
10 x 50 F/s 10 sec rec
4 x 500 F/s I want you going hard for the first 100, then back off to your perceived Ironman pace. 30 sec rec
10 x 100 F/s Kick Fins 50 hard/ 50 easy 5 sec rec.
200 F/s Choice (150 F/s max distance)
6 x 50 Hvo’s (Kick off wall, 10 strokes FLAT OUT F/S NO BREATH, then easy into the wall.) 15 sec rec.
Week 7 Session 3 (4K)
500 Choice (300 f/s max distance)
100 f/s hard 5 sec recovery
200 f/s easy 20 sec rec
300 f/s hard 10 sec rec
400 f/s easy 20 sec rec
500 f/s hard 1 min rec
New Zealand competitors can use fins from here… Not the rest of you ;-)
500 f/s easy 20 sec rec
400 f/s hard 10 sec rec
300 f/s easy 20 sec rec
200 f/s hard 5 sec rec
100 f/s easy
500 Choice (300 f/s max distance)
Remember if you have to drop a set in the week, look for the ** at the start of the session, and that is the one to miss.
Mrs Jacko’s Set Week 8 Session 1 (4.2 K)
5 X 100 f/s 20 sec rec
4 X 800 F/s
Solid 10 sec rec
Easy 45 sec rec
Solid 10 Sec rec
Easy
500 Mixed (300 max distance f.s)
Session 2 (3.5)
5 X 200 F/s 20 sec rec
Swim to the deep end. All this set will start from deep water. NO PUSHING OFF WALL.
10 X 200 F/s 100 Hard / 100 Moderate 45 sec rec
500 Mixed (300 max distance f/s)
Session 3
5 X 200
1. F/S 15 sec rec
2. Pull 15 sec rec
3. 50f/s / 50 kick 15 sec rec
4. Pull 15 sec rec
5. F/s
5 X 100 - (25 easy 25 hard 25 hard 25 easy) 15 sec rec
500 Drill
1. 100 50 right arm only / 50 left arm only
2. 100 25 right arm only / 25 left arm only X 2
3. 100 12.5 right arm only / 12.5 left arm only X 4
4. 100 50 Fist Swimming / 50 F/s
5. 100 50 count strokes, 50 decrease strokes by 3.
10 x 100 Fin Kick (50 hard / 50 easy) 15 sec rec
10 x 50 Hvo’s (Kick off wall, 10 strokes F/S FLAT OUT NO BREATHING, then easy into wall) 20 sec rec.
