Swimming program

  • Posted by a hidden member.
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    Jun 19, 2009 2:12 PM GMT
    getting ready to take a pretty improtant fitness test, and need to get 1500m in under 30 min any ideas on a good program?
  • Bunjamon

    Posts: 3161

    Jun 19, 2009 6:09 PM GMT
    Just get in the pool! Since you're focusing on distance, don't work on sprinting or sprinting drills. Do 500m drills and work on lengthening your stroke, deep catches, and steady kicking and breathing. How long does it take you to do 1500 meters now? How much time do you have to reach your goal of 30 minutes?
  • Posted by a hidden member.
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    Jun 19, 2009 6:19 PM GMT
    That sounds like a tough test!
    How fast / far can you swim now?
    Typically you will need to cycle between sprints and endurance routines to build up.
    100 meter sprints are really good for building a combo of speed and some endurance.
    Then I would work on doing 500 meter swims. 3 x 500 will be your 1500 meter total, so if you can hold up well on a 500, that will get you going in the right direction.

    Where will the test be? Pool or open water? What size pool? 25 meter, 50 meter, or yards? All have their peculiar quirks.

    Stroke technique will also be important. If you search on the internet, you can find lots of routines to try. Swimming magazines always have stuff too if you can find them.

  • Posted by a hidden member.
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    Jun 19, 2009 6:23 PM GMT
    it'll be in a pool, ill have a 50m pool to workout in
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    Jun 19, 2009 6:26 PM GMT
    200 warmup

    200 SKiPS... (200m swim, 200m kick, 200m pull, 200m swim)

    6X50m sprint on 1:00 -1:20

    200m cool down