Swimming Programme: Kev Holt (Ironman & Coach)



Need to spend a bit of time in the pool this week? Been outside taking advantage of the good weather a little bit too much recently? Looking for a basic swimming programme to do this week? Look no further! Kevin Holt provides you will a great basic swimming programme that covers the fundamental aspects of speed, power and endurance.

Try to do this over the course of this week with a days rest between each session.

Session 1

Speed set
Warm up 200m
10 x 100m – then rest (30sec each time)
4 x 50m – then rest (20sec each time)
Warm down 200m

Session 2

Power set
Warm up 200m
5 x 200m using hand paddles – then rest (30sec each time)
4 x 50m using hand paddles – then rest (20sec each time)
Warm down 200m

Session 3

Endurance set
Warm up 200m
100m easy pace
400m rest 30sec
100m easy pace
400m rest 30sec
Warm down 200m easy pace

Kevin Holt (Ironman & Coach) http://www.ironholt.blogspot.com/