Week 12
Equipment
None required
Session 34
Total lengths = 72 lengths
Total distance= 1,800m
Warm Up
100m 50FC/50BC
Main Set
800m FC X 2 (challenge yourself to try and swim continuously for both 800’s)
2 minutes rest between each 800
Cool Down
100m BC/ BRST
Relax
Your choice, have some fun
12 week programme
Swim for a Mile
Training Programme
Week 12
Swim for a Mile
Training Programme
Tips for Session 34
1. Count in sets – It is sometimes easier to count four lengths at a time, in a 25m pool this is 100m, in
a long course pool this is 200m. In steady of counting 1 length, 2 lengths, 3, 4, 5, 6… it may be
easier to count 4 lengths as one. For example in a 25m, you count four lengths then say to yourself
“One”, count another four lengths and say to yourself “Two”, you are now on 200m, and so on. In a
long course pool you could do the same and count in twos, or still fours.
2. Another way is to say the number of each length as you swim it. As you swim you will have many
thoughts, head position, body position, kick etc. It can also be helpful to count your length as you
go along to keep you from losing your mind. On your first length at the start and middle maybe say;
one, one, one; then as you turn say; two, two, two; turn again and say; three, three, three….This
can also be incorporated with the technique above.
3. Count half way. You may be doing a set of 800m; it can be very easy to lose count when swimming
32 lengths. Instead of counting straight to 32, first target 16 lengths (400m), not only does this
make it easier to count but it also breaks up the swim and makes it easier mentally. Count your 16
lengths in whichever pattern you prefer. When you reach the 400m, have a little celebration
“Happy days, halfway! Just do that again” and now restart your count again for another 400m.
12 week programme
Week 12
Session 35
Total lengths = 76 lengths
Total Distance= 1,900m
Warm Up
200m FC
Main Set
1. 400m FC (Control your breathing and stroke rhythm)
60-90 seconds rest
2. 100 FC X 4
20 seconds rest
3. 400m FC (Control your breathing and stroke rhythm)
60-90 seconds rest
4. 200m FC X 2
30 seconds rest
Cool Down
100 BC or BRST
Relax
Pick your favourite relaxing activity, have fun
12 week programme
Swim for a Mile
Training Programme
Week 12
Swim for a Mile
Training Programme
Tips for Session 35
1. Count in sets – It is sometimes easier to count four lengths at a time, in a 25m pool this is 100m, in
a long course pool this is 200m. In steady of counting 1 length, 2 lengths, 3, 4, 5, 6… it may be
easier to count 4 lengths as one. For example in a 25m, you count four lengths then say to yourself
“One”, count another four lengths and say to yourself “Two”, you are now on 200m, and so on. In a
long course pool you could do the same and count in twos, or still fours.
2. Another way is to say the number of each length as you swim it. As you swim you will have many
thoughts, head position, body position, kick etc. It can also be helpful to count your length as you
go along to keep you from losing your mind. On your first length at the start and middle maybe say;
one, one, one; then as you turn say; two, two, two; turn again and say; three, three, three….This
can also be incorporated with the technique above.
3. Count half way. You may be doing a set of 800m; it can be very easy to lose count when swimming
32 lengths. Instead of counting straight to 32, first target 16 lengths (400m), not only does this
make it easier to count but it also breaks up the swim and makes it easier mentally. Count your 16
lengths in whichever pattern you prefer. When you reach the 400m, have a little celebration
“Happy days, halfway! Just do that again” and now restart your count again for another 400m.
12 week programme
Week 12
Session 36
Total lengths = 80 lengths
Total distance= 2,000m
Warm Up
200m FC
Main Set
1. 100m FC X 8 (hold pace)
20 seconds rest
2. 200m FC X 4 (smooth and strong)
30 seconds rest
3. 25m BC X 4 (fast 15m off wall)
15 seconds rest
Cool Down
100m most comfortable stroke
Relax
Try some tumbles in and out of the wall
12 week programme
Swim for a Mile
Training Programme
Week 12
Swim for a Mile
Training Programme
Tips for Session 36
1. Count in sets – It is sometimes easier to count four lengths at a time, in a 25m pool this is 100m, in
a long course pool this is 200m. In steady of counting 1 length, 2 lengths, 3, 4, 5, 6… it may be
easier to count 4 lengths as one. For example in a 25m, you count four lengths then say to yourself
“One”, count another four lengths and say to yourself “Two”, you are now on 200m, and so on. In a
long course pool you could do the same and count in twos, or still fours.
2. Another way is to say the number of each length as you swim it. As you swim you will have many
thoughts, head position, body position, kick etc. It can also be helpful to count your length as you
go along to keep you from losing your mind. On your first length at the start and middle maybe say;
one, one, one; then as you turn say; two, two, two; turn again and say; three, three, three….This
can also be incorporated with the technique above.
3. Count half way. You may be doing a set of 800m; it can be very easy to lose count when swimming
32 lengths. Instead of counting straight to 32, first target 16 lengths (400m), not only does this
make it easier to count but it also breaks up the swim and makes it easier mentally. Count your 16
lengths in whichever pattern you prefer. When you reach the 400m, have a little celebration
“Happy days, halfway! Just do that again” and now restart your count again for another 400m.
12 week programme