Advanced
Training
Harder Training
For fitter swimmers and to further progression
Train 6 times a week:
Monday: Fartlek Training 1
Tuesday: Strength Conditioning
Wednesday: Steady-State cardio
Thursday: Explosive Conditioning
Friday: Fartlek Training 2
Saturday: HIIT
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Fartlek Training
Fartlek Training 1
1st Progression
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100m Sprint: x 3 - 5 x Press Ups every 50m
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100m Sprint: x 3 - 5 x Squat Jumps every 50m
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200m Sprint: x 2 - 5 x Press Up & 5 x Squat Jumps on completion of each 200m Sprint
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400m Sprint: x 2 - 10 x Press Up & 10 x Squat Jumps on completion of each 400m Sprint
2nd Progression
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100m Sprint: x 4 - 5 x Press Ups every 50m
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100m Sprint: x 4 - 5 x Squat Jumps every 50m
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200m Sprint: x 3 - 5 x Press Up & 5 x Squat Jumps on completion of each 200m Sprint
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400m Sprint: x 2 - 15 x Press Up & 15 x Squat Jumps on completion of each 400m Sprint
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800m Sprint: x 1 - 15 Press Ups & 15 Squat Jumps on completion of each 200m Sprint
3rd Progression
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100m Sprint: x 4 - 10 x Press Ups every 50m
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100m Sprint: x 4 - 10 x Squat Jumps every 50m
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200m Sprint: x 4 - 10 x Press Up & 10 x Squat Jumps on completion of each 200m Sprint
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400m Sprint: 2 - 15 x Press Up & 15 x Squat Jumps on completion of each 400m Sprint
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800m Sprint: x 1 - 15 Press Ups & 15 Squat Jumps on completion of each 200m Sprint
1:1 Work to Rest Ratio
Fartlek Training 2
100m=10/10 effort sprint, 200m=9/10 effort,300m+ all at 8/10 threshold
25m walk between runs
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1st Progression​
100m/200m/300m/400m/500m
5 x Press Burpees on completion of each distance
2nd Progression
100m/200m/300m/400m/500m/ 400m/300m/200m/100m
10 x Press Burpees on completion of each distance
3rd Progression
100m/200m/300m/400m/500m/ 400m/300m/200m/100m
15 x Press Burpees on completion of each distance
Further Progressions:
x2,x3 ect...
Increase Distances
Increase Burpees
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If you would like to do longer distances you can make all distances longer and reduce overall speed, so that it acts as more endurance-based training
eg: 400m/500m/600m/700m/800m/900m/1000m
Steady-State Cardio
As with all of these they can be done with any exercise of your choice
Steady-state Cardio thankfully is very simple to do. Do your chosen exercise at 8/10 effort (threshold) in a relaxed manner for as long as possible up to an hour to an hour and a half on your preference.
The best exercises to do would be Rowing, skiing and swimming (obvs) but bar having those facilities just do whatever is convenient.
HIIT
40 seconds on 20 seconds off
Press-ups
Crunches
Squats
Prone Snow angels
Pullups
Russian twists
Press-Burpees
Streamline/Dorsal holds
Lunges
Leg raises
x4
Progress by increasing on time and decreasing off time (minimum of 10 seconds)
Strength Conditioning
Each exercise is 5 reps:
2:30 mins rest between exercises
Handstand Press-ups/Pike Press-ups
Pistol Squat
Pullups
Dips
Goblet Squat or Single Arm Deadlift
Rows/Australian pullups
x4
Progress each exercise by adding weight if you can or by making the exercises harder by finding harder variations of each exercise
Explosive Conditioning
Each exercise is 3-5 reps
2:30-3 mins rest between exercises
Explosive Press-ups
Start-Jump
Explosive Pull-ups
Long Jumps
Plank Jumps
Single-arm Cleans/Snatch/Explosive Rows
Kneeling jump
x3
Progress these exercises by adding weight or by doing more difficult variations fo the exercises shown, most important element is speed and power