Training TipsCapital K Program
3 x 100m kick
3 x 100m pull
3 x 200m free
2 x 100m choice
3 x 200m free
2 x 300m
2- Reverse I.M.
1 x 400m kick
8 x 100m
4 x 50 free
OPEN WATER 1000M TRAINING SCHEDULE
Well there are just on two months to go to the 20th Capital ‘K’ swim so it’s high time to get those swimming costumes out and get some training in.
Our emphasis, much like the Capital ‘K’ race, is fitness and fun. So we’ll combine different drills and sets to make those sessions enjoyable yet challenging. We’ll be starting off pretty slow, building up a base with aerobic work so that in the latter stages we can concentrate on quality work, speed and anaerobic fitness. Check out the levels below, evaluate your own ability and goals and pick the group of sessions specifically designed for your needs!
Level 1Level 1 is for first time Capital ‘K’ swimmer, and your goal is to complete the race, we’ll take you through a training schedule that will enable you to do that in style. You’ll be doing the level 1 training sessions designed to get you fit enough and confident enough to tackle the 1000m swim.
Programme Schedule #1 - Level 1
Do at least 2 of the following sessions in week 1 and 3 in week 2.
Session 2 (700m)
Level 2 are for those of you guys who have done a few open water swims before and are confident that the distance is no problem, we are going to look to see whether we can chop some valuable seconds or even minutes off your best time ever! Your sessions to complete are the level 2 sessions.
Programme Schedule #2 - Level 2
Do at least 3 of the following sessions in week 1 and 4 in week 2.
Session 1 (1200m)
Session 2 (1500m)
Level 3Level 3 sessions are for swimmers with time and position in mind, after all there are prizes to be won! You guys are looking not only to do your best but to cream the guy that will be standing next to you at the start line.
Make sure that you follow the programmes as precisely as possible and watch this space on the Sunday Tribune Penguins web site for updates in the training schedule.
The designed programmes are there to help you reach your goals by making you fitter and faster. However, they cannot improve your stroke significantly. To do that you need a coach! For free evaluation and stroke correction with a professional make an appointment with the Penguins Swimming Club at 082 880 4091.
Please note that taking part in a rigorous exercise routine like the one prescribed hereunder may be perilous to you health and may cause injury if you are not in condition to do so. Please consult your doctor if you are unsure of your health status before using the prescribed training routine.
Programme Schedule #3 - Level 3
Do at least 4 of the following sessions in week 1 and
from then on 5 sessions per week.
Session 1 (2400m)
Session 2 (2600m)