Swimming Plan September to June
John Dempsey, Limerick Masters swim coach outlines his swimming plan for the Club
Each season starts on the 1st week of September and ends the last week of June the following year.
Swimming abilities of swimmers are varied and ages range from 19yrs to plus 70yrs.
Aim of each session is to improve and maintain endurance speed and lactate tolerance for all swimmers over the season. Each session covers between 2000/3000meters on a given night. Attendance at sessions is estimated at 1hour per week 100%, 2hours per week 50% and 3hours per week 20%.
Training zones used over the week months and year will be incorporated into each session.
The following galas which will be focused on are Aer Lingus, Mallow, Kingdom and our own gala, the Irish Open Long Course Championships
Realistically each member should be swimming a minimum of 10,000 meters per week to achieve any form of fitness. If you can not get to the pool you should try and substitute it with running cycling or gym work. Coming to sessions on time and being focused on the training will greatly enhance your fitness and enjoyment.
Through the week, month, year 70% of training is swam at End1 and End2 levels then 30% using the other 4 systems. See below for more detail on training levels and split in session.
Training systems used on the various nights
It is up to each swimmer to improve their fitness by attending other sessions. There are always sessions going on around the pools at various time during the week. Coming on time to the pool and starting on time should be a priority. Each session, remember every minute is 50 meters approx.
John Dempsey, Limerick Masters Coach
Endurance 1 - easy swim comfortable.
65% 70% effort, distance 2000/5000m. Short rest 10/20 seconds. HR low. 50s 100s 200s 400s 800s
Endurance 2 - swim uncomfortable but bearable.
70% 80% effort, distance 2000/4000m. Short rest 10/40 seconds. HR mod/high. 50s 100s 200s 400s
Endurance 3 - hard swims.
80% 90% effort, distance 1500/2000m. Rest 30/60 plus. HR high.
Sprint 1 - lactate accumulation hard swims
90% effort, distance 800/1200m. Repeats 10/12. 50s 100s 200s
Sprint 2- lactate – tolerance hard swims
90/% effort, distance 800/1200m. Repeats 6/8. 50s 100s rest optional
Sprint 3 – power, very fast all out swims
100/% effort, distance 300/600m. 15s 25s 50s rest optional
Endurance 1 Endurance 2 Sprint 3 Plus Technical Endurance 1 Endurance 2 Endurance 3 Sprint 2/3 Plus Technical Endurance 1 Endurance 2 Sprint 2/3 Plus Technical