Dart 10k - training manual - The Outdoor Swimming Society

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TRAINING FOR THE DART 10K ENJOYING YOUR LONG SWIM Tips Cont: TRAINING PLAN 5.SWIM FOR A LENGTH OF TIME: Calculate how much time you are likely to take for your session rather than counting lengths �leaving your mind free to focus on your stroke and enjoying the feel of the water. 6. SPEND SOME QUALITY TIME IN OPEN WATER: The �� temperature, the better your acclimatisation for the day. The temperature of the Dart varies with rain and weather, but it may be colder or warmer than other open water venues you train in. There are increased safety risks in doing a long outdoor swim, that come from factors such as cold, boats, and distance from shore. These can be moderated with common sense �for example, swimming with someone, wearing a brightly coloured hat, and swimming along the shore. See the OSS website for more common sense safety tips. Copyright Kate Rew 2011 28
TRAINING FOR THE DART 10K DESIGNING YOUR FITNESS & TECHNIQUE SESSIONS Advice from Dan Bullock, courtesy of 220Triathlon. http://www.220triathlon.com/. 220 Triathlon also has downloadable lunchtime workouts, which can be adapted for your longer swims. Many endurance swimmers struggle to construct enjoyable, testing swim sessions that help improve their technique, speed and stamina. While many know the basics �warm-up first, work hard, warm-down �few really know how to put together the sort of varied training sessions that will seem fresh and enjoyable after weeks or months of repetition. Within this framework there are numerous elements that can be switched around and altered, such as drills, sets and exercises. TRAINING PLAN If you do this, your sessions will remain fresh and interesting while maintaining the solid structure required for physical improvement. This is how you can design your own sessions according �� the world over. This is a mixed session �part drills, part interval training. Starting point Typically a 90min swim training session could be broken down as follows. Remember these are just guidelines and To ensure that your sessions are giving you the best can be altered to suit your needs. At a basic level, this is chance of physical improvement �and therefore 10k the routine framework around which you should plan your success �� specific sessions. structure. Copyright Kate Rew 2011 29
Page 1 and 2: DART 10K TRAINING MANUAL Copyright
Page 3 and 4: TRAINING FOR THE DART 10K This manu
Page 5 and 6: TRAINING FOR THE DART 10K LEGS AIM:
Page 7 and 8: TRAINING FOR THE DART 10K ARMS USE
Page 9 and 10: TRAINING FOR THE DART 10K BODY POSI
Page 11 and 12: TRAINING FOR THE DART 10K TIMING AI
Page 13 and 14: TRAINING FOR THE DART 10K DRILLS CO
Page 15 and 16: TRAINING FOR THE DART 10K CATCH UP
Page 17 and 18: TRAINING FOR THE DART 10K SWIMMING
Page 19 and 20: TRAINING FOR THE DART 10K SCULLING
Page 21 and 22: TRAINING FOR THE DART 10K SCULLING
Page 23 and 24: TRAINING FOR THE DART 10K TORPEDO D
Page 25 and 26: TRAINING FOR THE DART 10K 10K TRAIN
Page 27: TRAINING FOR THE DART 10K ��
Page 31 and 32: TRAINING FOR THE DART 10K DESIGNING
Page 33 and 34: TRAINING FOR THE DART 10K MAIN SETS
Page 35 and 36: TRAINING FOR THE DART 10K THE PSYCH

Dart 10k - training manual - The Outdoor Swimming Society

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