Training Plan/Diet Tips
Brownstown Head to Newtown Cove Tramore
Example of Pool Training Set
Dry Land Exercises
Use dry land exercises to loosen up
shoulder joints and overall body
Warm Up
10min warm up- Swim steady for5min,
Isolate legs and Arms for 3min and build up
speed over short intervals for 2min.
Build up Set
15min – Build up Gradually ,build up heart
rate using medium distance intervals (i.e.
4x200m)
Main Set
Long swim interval or continuous
swimming for 20min at race pace(i.e.
2x10min or 1x20min
Isolation
Drills
10min Drills – included 1 hand drill, catch
up, pull buoy, kicking with float etc.
Warm Down
5min easy swim - Gradually reduce HR
Training Plan/Diet Tips
Brownstown Head to Newtown Cove Tramore
Best Tips
1. Train a min of 3 times per week (2 Pool and 1 Sea) if possible
add an extra Sea swim.
2. Get into the open water asap and train with a group. Dunmore
East is ideal location but also good to practice chopper waters
of Tramore. Organise group swim from the Guillamene’s to the
pier (Build up to swimming the pier and back).
3. Have a balanced diet and eat before you get hungry
(Swimming burns huge calories). DO NOT eat within one hour
of Swimming, this can cause cramps and upset stomach.
4. Know your own abilities in the water and respect the ocean.
Training Plan/Diet Tips
Brownstown Head to Newtown Cove Tramore
O
Target Training
O
Week One & Two
O
O
Week Three & Four
O
O
2 Pool Swims min of 3km in total distance per set and 2x2.5-3km sea swims
(minimum of 1 hour in the water)
Week Nine
O
O
2 Pool Swims min of 2.5-3km in total distance per set and 2x2km sea swim
Week Seven & Eight
O
O
2 Pool Swims min of 2.5km in total distance per set and 1.5km sea swim
Week Five & Six
O
O
2 Pool Swims min of 2.2km in total distance per set and 1-1.5km sea swim
1 Pool Swim of 3-3.5km in total distance with a long 2km interval toward the
end. 2x3km sea swim min of 1 hour 15min in the water
Week Ten *Week of T-Bay Swim
O
2 short 1.5-2km sea swims at 70% effort (no later than Thursday). If getting a
massage prior to swim, get it no later than Wednesday.
Note: Use example of pool training set on page one and example sets on page
4 & 5 as a guide to build your pool training sets.
Example Set One (Pool)
O Dry Land Exercise’s
O 200m Freestyle Easy, 100m Kick Only, 4x25m
O
O
O
O
Freestyle Building Pace (10 sec rests
between 25m’s)
4x100m Freestyle with 30sec rest Fast
4x200m alternate hard and easy 25m’s with
45sec rest
600m Freestyle (200m Fast, 200m Steady,
200m Fast)
300m Easy Swimming
Example Set Two (Pool)
O Dry Land Exercise’s
O 200m Freestyle Easy, 100m Kick Only, 4x25m
Freestyle Building Pace (10 sec rests
between 25m’s)
O 10x100m Negative Split (ie second 50m is
faster than the first) with 30sec rest.
O 1000m Freestyle Steady Pace (the pace you
plane to swim on the day).
O 400m Easy Swim – Pull Buoy, Paddles, Fins
etc.
Example Open Water Set
Set your watch to beep a specific time intervals or pick
intervals/points to swim to (i.e. to a buoy, rock etc.).
O
O
O
O
O
O
10min warm up easy
5min Fast
3min Easy
10min Fast
3min Easy
20min Steady pace
Totals 51min swimming. You will need to build up to
1hour 20min swimming in open water.
Questions and Answers
If you have any questions throughout
your training period please do not
hesitate to contact me.
Happy Swimming,
Eoin Lyons SFC
Email: [email protected]
Phone: 086-3218720