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Saturday 23 February workout

12/18/2018

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Group A: (33 m. pool)
​  
Warm-up: 
    200 Free
    400 as 4 x (66 Stroke / 33 Free)


  Main set: "No break between distances"
    400 I.M. as 33 kick / 33 drill / 33 swim D.P.S. (R:30")
    12 x 33 I.M. order D.P.S. max on 35"
    333 Free pull only hypoxic 5 on 5'00
    10 x 33 Free as alternate easy / hard on 35"
    266 Free swim easy on 4'15
    8 x 33 as alternate Stroke on 40" / Free easy on 35"
    200 Free swim easy on 3'15
    6 x 33 kick choice on 50"
    133 I.M. on 2'30
    4 x 33 choice fast on 45"

  Pull / Paddles Freestyle set:

    4 x 200 Free descend 1 - 4 on 3'00

​Total: 4066 m.  
 Group B: (33 m. pool)
​  
Warm-up: 
    200 Free
    400 as 4 x (66 Stroke / 33 Free)


  Main set: "No break between distances"
    333 Free pull only hypoxic 5 on 6'30
    10 x 33 Free as alternate easy / hard on 45"
    266 Free swim easy on 5'15
    8 x 33 as alternate Stroke on 1'00 / Free easy on 45"
    200 Free swim easy on 4'15
    6 x 33 kick choice on 1'10
    133 Free swim easy on 2'45
    4 x 33 choice fast on 1'00

  Pull / Paddles Freestyle set:

    3 x 200 Free descend 1 - 3 on 4'00

​Total: 3066 m.  
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Thursday 21 February workout

12/18/2018

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Group A: (50 m. pool)
 
    8 x 150 (R:10") as:
      #1,5 = Freestyle D.P.S.
      #2,6 = 50 Back / 50 Breast / 50 Free
      #3,7 = 50 kick / 50 drill / 50 swim 
      #4,8 = Freestyle built

    8 x 50 I.M. order D.P.S. Max on 1'00

    6 x 150 Free descend 1 - 3 & 4 - 6 on 2'20

    6 x 50 Free on 50" as:
      1 - 3 = 25 fast / 25 easy
      4 - 6 = 25 easy / 25 hard

    4 x 150 Free pull / paddles as build each 150 on 2'15

    4 x 50 as alternate Free easy / Stroke solid on 1'00

    2 x 150 Free pull / paddles steady on 2'15

    2 x 50 choice as 1 easy / 1 hard on 1'00


​Total: 4000 m.  
Group B: (33 m. pool)
 
    8 x 133 (R:10") as:
      #1,5 = Freestyle D.P.S.
      #2,6 = 33 Back / 33 Breast / 66 Free
      #3,7 = 33 kick / 66 drill / 33 swim 
      #4,8 = Freestyle built

    8 x 33 I.M. order D.P.S. Max on 1'00

    6 x 133 Free descend 1 - 3 & 4 - 6 on 2'45

    6 x 33 Free on 50" as:
      1 - 3 = 25 fast / 25 easy
      4 - 6 = 25 easy / 25 hard

    4 x 133 Free pull / paddles as build each 150 on 2'40

    4 x 33 as alternate Free easy / Stroke solid on 50"


​Total: 3000 m.  
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Tuesday 19 February workout

12/18/2018

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Group A: (25 m. pool)
​  
Warm-up: 
    400 Free
    300 as 3 x (50 Back / 50 Free)
    200 Free as 2 x (50 drill / 50 swim D.P.S. max)
    100 I.M. kick


  Main set:
    400 Free easy on 6'00
    2 x 200 Free solid on 3'00
    400 Free steady on 6'00
    4 x 100 Free solid on 1'35
    400 Free steady on 6'00
    8 x 50 Free solid on 1'00

  Pull / Paddles Freestyle set:

    2 x 300 Free built on 4'30

​Total: 4000 m.  ​
Group B: (33 m. pool)
​  
Warm-up: 
    200 Free
    200 as 3 x (33 Back / 33 Breast)
    200 Free as 2 x (66 drill / 33 swim D.P.S. max)


  Main set:
    200 Free easy on 4'00
    3 x 133 Free descend 1 - 3 on 2'45
    200 Free steady on 4'00
    4 x 100 Free solid on 2'05
    200 Free steady on 4'00
    6 x 66 Free solid on 1'30

  Pull / Paddles Freestyle set:

    2 x 300 Free built on 6'00

​Total: 3000 m.  ​
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    Workout Terminology & Definition
    Open Water - Pool workouts tips & drills
    Oriental Bay swim distances
    Paces per 100m :
    Easy:
        CSS + 10 sec. 
    Steady: CSS + 5 seconds
    Solid:    CSS
    Hard:    CSS – 5 seconds
    You will find a brief CSS description in the workout terminology. For more details, please contact me: ben@aquazone.co.nz
    33m to 25 m intervals conversions
    Thorndon pool intervals conversions 100 m
    Find below a few tips on how to use the pace clock
    How to use a pace clock
    Picture

    by Benoit Lavigne

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