ENGINE 8 WEEK TRAINING PROGRAM
16 swimming training sessions for the Bondi to Bronte programmed by Olympian Andrew Lauterstein (@alauterstein).
This 8 week training program has 2 sessions per week specifically designed to prepare intermediate to advanced swimmers for their next event.
THE PROGRAM FOCUSSES ON:
- Increasing aerobic fitness.
- Improving your lactate threshold.
- Increasing speed.
- Progressive overload.
FREQUENCY:
- Ideally the two sessions are completed within the week.
- If you’re unable to complete two sessions in a week – you can pick your preference of main sets to complete.
OBJECTIVES:
- Do the best you can.
- Aim for improvement from week to week.
- Push yourself at your own pace.
- Progression is the key.
- Love improving - even if it hurts a little.
KEEPING TRACK:
- What gets measured gets done! We suggest printing off all 8 weeks of the training program in which you can record your time cycles etc.
- Keeping track of progress will ensure improvement and provide the inspiration and enjoyment you need.
- Printing out the sessions allows you to prepare mentally and physically.
DISCLAIMER:
Please review the following carefully. The purpose of this DISCLAIMER AND NOTICE is to make you conscious of the potential risks connected with activity in any exercise, physical fitness or training program. And to help you make an informed decision about whether you should participate in these activities. You should understand that participating in any exercise or exercise program carries the possibility of physical injury. You should be in good physical condition and able to participate in the exercise. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself. Injuries of all types can occur when participating in exercise, physical fitness and training programs, hence ENGINE SWIM strongly encourages all participants to obtain a comprehensive physical examination by a licensed physician PRIOR to undertaking any exercise or training demonstrated in this training manual offered. Such injuries include but are not limited to: Bruising, cuts, and general soreness, Muscular and tendon injuries, Ligament and skeletal injuries, Fractured or broken bones, Concussion, Heart attack. ENGINE SWIM should not be held liable for the interpretation or use of the information. Individuals can participate in these workouts at their own risk. ENGINE SWIM is not liable or responsible for any injuries, claims or causes of action, known or unknown arising from this training manual.
