2.5km training sets

**UPDATED 25/02/17**

These ~2.5km sets are ideal if you are training for the 2.5km individual swimathon.  Even if you aren’t they are good bases for any training especially if you are normally just a “plodder”.

We have a page for 3k sets in a 30m pool.  If you are training in a 25m pool then you can do these sets and they will then come to 2500m.  Check them out here: 3K / 30m

Also see 3k sets (come on it is only an extra 500m.. you can do it!)

and maybe even 4k?!

or 5+k set?

image


Set 1

Warm up:

4*100m.  1L free, 1L pull, 1L catchup,1L kick.  20 Seconds rest between each 100m

200m Alternating even lengths breathing every 2, odd lengths breathing every 3.

——-

Take 20 seconds rest between each interval  and swim all at 75% (apart from where says otherwise).  The first 50m should be the same as the last one.

25m

50m

75m

100m

125m

150m

10*50m @ 80%.  30 seconds rest between each 50m.

150m

125m

100m

75m

50m

25m

Swim down: 250m easy free/backstroke. Thinking about perfect stroke.

Total distance: 2400m


Set 2

Warm up:

100m free

75m pull

50m clenched fist up,full stroke back

25m kick

X 2

8*25m build.  Start off length slow and then build to sprint by end of length.

—-

400m @ 70%

2*200m 30 seconds rest between @ 75%

4*100m 20 seconds rest between @ 80%

8*50m 15 seconds rest between @ 85%

—–

swim down: 200m easy

Total distance: 2500m


SET 3

200m free

200m fingertrail

200m alternating clenching fists up and fingers wide on down

100m doggy paddle

Main set:

5*400m with 1 min rest between interval

1) @ EASY thinking about good technique

2) @ MODERATE increase enough whilst maintaining technique

3) @ HARD full out..GO FOR IT

4) @ MODERATE.  Maintain technique whilst fatiguing

5) @ EASY concentrating on technique

Swim down: 200m.. anything BUT front crawl.

Total: 2900m


SET 4

100m free

100m drill of choice

100m pull

100m kick

8*25 build (start length off slow but by end of length you are sprinting) with 20 seconds rest between each length.

Main set:

5*100m @ 75% 20 Seconds rest (SR)

100m easy

5*100m @ 75% 15 SR

100m easy

5*100m @ 75% 10 SR

Swim down: 200m easy.  Thinking about technique.

Total: 2500m


SET 5

This set is in lengths.  Depending on pool length this set can range from 2350m (25m pool) and 4700m (50m)

14L SWIM WARMUP

10L DRILL (pausing at end of each length if needed)

6L alternating 1L kick 1L pull

10L HARD UP, EASY BACK

10L PULL @ STEADY (75%)

10L 2 HARD, 1 KICK, 1 EASY, 2H, 1 KICK, 1 EASY, 2 HARD

5*2L 10SR 1 60%,2 70% 3 75% 4 80%, 5 85%

10L NEGATIVE SPLIT, SO 2ND 5 FASTER THAN 1ST 5 LENGTHS

10L 2E, 2M, 2H, 2E, 2M

—-

4L SWIM DOWN

Total:

25m -> 2350m

30m -> 2820m

33.3m -> 3130m

50m -> 4700m


SET 6

200 swim
100 pull
100 swim
100 catch up
200 8*25m/4*50m build over the length.  15 SR
15 SR rest between each swim.  1 min after each block
50 Pull
100 @60%
50 kick
100 @70%
50 Finger trail
100 @80%
1 MIN REST
50 Pull
200 @60%
50 kick
200 @70%
50 Finger trail
200 @80%
1 MIN REST
50 Pull
100 @60%
50 kick
100 @70%
50 Finger trail
100 @80%
150 swim down
2500

SET 7

250 SWIM

50 PULL

200 SWIM

50 KICK

150 SWIM

—-

100 SWIM / HARD

150 SWIM / EASY

200 ALT EASY / HARD

250 MODERATE BP 3

300 EASY, MOD, HARD * 4

250 MODERATE BP 3

200 ALT EASY / HARD

150 SWIM / EASY

100 SWIM / HARD

100 SWIM DOWN

TOTAL: 2500m


SET 8

400m swim

200m drill.  Can breakdown into 8*25m or 4*50m etc

200m alt pull / kick

400m @ 70% 30 SR

200m @ 80% 30 SR

400m @ 70% 30 SR

200m @ 80% 30 SR

400m @ 70% 30 SR

200m swim down.  Not freestyle.

TOTAL: 2600M


SET 9

300 swim

200 pull

200 catch up

4*150 50 E, 50 M, 50 H 20 SR

6*100 1st 100 Easy, 2nd 100 medium, 3rd 100 hard.  Repeat again.  15 SR

 

2 * 200 AS HARD AS YOU CAN. 1 MIN REST.

200 SWIM DOWN

Total: 2500m


SET 10

100 swim

50 pull

100 swim

50 kick

100 swim

50 pull

100 swim

50 kick

100 pull @ 75%

100 swim @ 85%

100 swim @ 60%

200 pull @ 75%

200 swim @ 85%

200 swim @ 60%

300 pull @ 75%

300 swim @ 85%

300 swim @ 60%

400 swim down

total: 2500m


SET 11

150 swim

100 pull

50 kick

X 3 to get you to 900m

50 SPRINT

100 HARD

150 CATCH UP

200 PULL

4*100 HARD with decreasing rest between. 1) 20 sr, 2) 15 sr, 3) 10sr

200 PULL

150 CATCH UP

100 HARD

50 SPRINT

200 SWIM DOWN

Total: 2500m

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s