VIDEO LESSON

Pool Training – Week 1

Swim training plans for week one of the Have A Go 1km ocean swim training program.

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!

Task list

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.

Our Learn to ocean swim clinic is the best place to start, or view a full overview of our training options.

Media attachments

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.

Session plans

SESSION 1

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.

REST: 5MINS

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.

Attachments

Pool Training Guide

Training Diary

Pool training plan week 1

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