SUN CITY 1500m SWIMMING PROGRAM If you completed the 600 meter Fun swim at SUN CITY last year and want to swim 1500 meter this year just follow the 8 week program below. You need to train at least three days per week to attain the required fitness to complete the race. Try to rest one day between the sessions as this will give your body time to recover. Please feel free to contact Annemarie directly at [email protected] or via Facebook for specific questions or more specialized training advice.

WEEK 1 Day 1 200 2*50 2*50 2*50 2*50 2*50 100 Day 2 200 200 4*100 100 Day 3 200 2*300 100

Free breathe every 2,3,4,5 strokes and back Free rest 30 seconds Free pull Free rest 20 seconds Free stroke drill Free rest 10 seconds Easy Daily distance in meters 25 Free, 25 Breast Kick on back without flippers Free rest 1 minute Easy Daily distance in meters Easy Free 75 Free, Free sprint repeat 3 times Easy Daily distance in meters Total weekly distance in meters

Meters 200 100 100 100 100 100 100 800 200 200 400 100 900 200 600 100 900 2600

*Stroke drill: 25 meters one arm, 25 meters other arm and 25 meters catch up (let one hand wait for the other hand at the front before starting the pull)

WEEK 2 Day 1 400 100 100 2*50 4*25 100 Day 2 200 800 100 Day 3 200 50 100 200 100 50 4*25 100

Meters Free with snorkel Fly kick, front, side, back, front per 25 50 Free, 50 Free kick with sculling rest 30 seconds 25 Free, 25 Free pull rest 20 seconds 25 Free, 25 Free kick with sculling rest 10 seconds Loosen Daily distance in meters

400 100 100 100 100 100 900

Free stroke drill Free maintain equal pace in 100's Loosen Daily distance in meters

200 800 100 1100

Free kick with flippers Free rest 20 seconds Free rest 30 seconds Free rest 40 seconds Free rest 30 seconds Free sprint 3 breaths, 2 breaths, 1 breath, 0 per 25 Easy Daily distance in meters Total weekly distance in meters

200 50 100 200 100 50 100 100 900 2900

WEEK 3 Day 1 200 100 4*50 4*50 4*50 100 Day 2 200 6*100 200 Day 3 200 150 300 450 200

Meters 50 Free, 50 Back/Breast Fly kick on all sides with flippers Free rest 30 seconds Free rest 25 seconds Free rest 20 seconds Easy Daily distance in meters Easy Free with snorkel Free maintain pace for Sun City swim per 100, rest 45 seconds Kick with board Daily distance in meters Easy Free 100 Free rest 30 seconds + seconds 200 Free rest 30 seconds + seconds 300 Free rest 30 seconds + seconds Kick on back with flippers Daily distance in meters Total weekly distance in

200 100 200 200 200 100 1000 200 600 200 1000

2*25 Free sprints rest 30

200 150

4*25 Free sprints rest 30

300

6*25 Free sprints rest 30

450

meters

200 1300 3300

WEEK 4 Day 1 200 200 200 400 Day 2 200 200 200 200 Day 3 400 200 100 50 2*25 100

Meters Easy Pull Kick Easy Free swim Daily distance in meters Easy Free Free with flippers *heads-up every 2nd 25 Kick fast, medium, slow per 25 Free drill Daily distance in meters 50 Free, 50 Breast Free rest 40 seconds Free rest 20 seconds Free rest 10 seconds Free without breath Easy Daily distance in meters Total weekly distance in meters

*Heads-up: Keep you head above the water throughout the lenght. Swim short powerful strokes and kick hard underwater like Water polo players do.

200 200 200 400 1000 200 200 200 200 800 400 200 150 50 50 100 900 2700

WEEK 5 Day 1 300 3*300 200 Day 2 4*50 4*200 200 Day 3 200 10*100 100

Meters Swim, kick, pull by 100 250 Free, rest 10 seconds, 50 Building, rest until recovered Cool down Daily distance in meters

300 900 200 1400

Free with 20 seconds rest Free rest 1 minute Easy Daily distance in meters

200 800 200 1200

Easy Free Free Sun City pace per 100, rest 15 seconds Loosen Daily distance in meters Total weekly distance in meters

200 1000 100 1300 3800

WEEK 6 Day 1 800 8*25 200 Day 2 200 400 8*100 200 Day 3 200 800 200

Meters Free *sight once per 25 With only 2 breaths Easy Daily distance in meters

800 200 200 1200

Free drill Free breathing every 2,3,4,5 strokes repeat per 25 Free building rest 15 seconds Free kick without board Daily distance in meters

200 400 800 200 1600

50 Free, 50 Breast Free pulling Cool down Daily distance in meters Total weekly distance in meters

200 800 200 1200 4000

*Sight: Pick you head up until your eyes clear the water. Do not breathe but sight on you bag or another object lying on the side of the pool. Breathe normally on the next stroke.

WEEK 7 Day 1 200 12*100 200 Day 2 200 8*25 2*200 4*100 200 Day 3 800 200 100 2*50 200

Meters Warm up Free maintain pace for Sun City swim per 100, rest 30 seconds Easy Daily distance in meters

200 1200

50 Free, 50 Breast Head up Free with flippers Free pulling Free kicking Loosen Daily distance in meters

200 200 400 400 200 1400

Easy Free with *snorkel Free rest 1 minute Free rest 45 seconds Free sprint, rest until recovered Loosen Daily distance in meters Total weekly distance in meters

800 200 100 100 200 1400 4400

*Swimmers snorkel: Limits air intake and increase lung capacity

200 1600

WEEK 8 Day 1 200 8*50 200 Day 2 1000 Day 3

Meters Free, sight every 5th stroke Free building Cooldown Daily distance in meters Easy REST! Total weekly distance in meters

200 400 200 800 1000

1800