When was the last time you went for a swim? It’s time to find out just how swimming fit you are.
This first week is about preparing yourself for the rest of your challenge training. The better you’re prepared the more you’ll get out of your training. It all starts now!
Below is a list of things you’ll need to do this week:
Task 1: Get together your training equipment
To complete our swim training sessions you’re going to need some basic training equipment. First up you’ll need a good pair of goggles (buy here), and you might like a swim cap and ear plugs (or we highly recommend Swim Seal) as well.
Optionally, you might like to use a kickboard and swim buoy and swim fins if you require that extra assistance, especially to start with.
Task 2: Read the Pool Training Guide
Our pool training guide will give you all the information you need to get the most out of your swimming training.
Task 3: Complete a time trial at the pool
The objective of this week is to find out exactly where you’re at with your swimming.
Task 4: Book an ocean swimming clinic
OceanFit’s popular ocean swimming clinics are available every Saturday morning on Bondi Beach, and at times throughout Australia. We’ve run these clinics since 2009 and helped hundreds of ocean swimmers complete their ocean swimming goals.
Attached to this lesson below, are the following PDF documents:
1) Pool Training Guide
2) Training Diary
3) Pool training plan week 1
Then, from week two, every swimming training lesson will include a PDF pool training plan you can print and take to the pool.
You can also view your pool training session on your phone, using the digital session plans below (just make sure your phone is in a waterproof bag!)
In order to take your swimming training session to the pool each week, you can: (1) print this page, (2) download the training plan from the Media section at the bottom of this page, (3) write it out onto a piece of paper, or (4) view it on your phone. Use a plastic glad bag to seal it and keep it waterproof at the pool.
VOLUME: 0.8KM | TIME: 21-27 MIN
2 X 50M FREE | BUILD | REST: 20 SEC
Warm-up by building intensity from LOW to MEDIUM each 50.
1 X 400M FREE | HARD | REST: NIL
This is the main Time Trial test set. Take whatever rest you need but make sure you complete the full distance as fast as you can.
4 X 50M FREE | MEDIUM | REST: 10 SEC
Swim each of these 50’s at a MEDIUM intensity level – not too fast and not too slow. Aim to swim all 4 X 50M in the same time.
1 X 100M CHOICE | LOW | REST: CHOICE
Easy swim down.
TIME TRIAL TIMES
1 X 400 FREE
TIME TRIAL TIME: _________________
4 X 50M FREE
AV. TIME: _______________
#1 TIME: _______________
#2 TIME: _______________
#3 TIME: _______________
#4 TIME: _______________
Transfer your Time Trial times into your training diary.
Check out OceanFit’s range of Vorgee goggles and training gear, available in our online shop or at our clinics. Our favourite goggles are the Vorgee Missile and Vorgee Vortech.