Adam Walker - 12 week Bridge to Bridge training programme - 2nd Month

Henley Swim are proud to team up Adam Walker. Over the next few months Adam will be providing us with a comprehensive Bridge to Bridge training programme. Adam has swum 5 of the hardest 7 oceans in the world. He is the fastest British person to cross Gibraltar Straits and the first British person to swim both ways. In addition he was the first British person to cross Molokai Straits in Hawaii and Tsugaru Channel in Japan. He has been a swim coach for over 15 years coaching novice to some of the best open water swimmers, and is the founder of ‘Ocean Walker Swim Camps’ www.adamwalkeroceans7.co. uk

‘I swam the Henley Bridge to Bridge back in 2010 in training and I can honestly say it was one of the most enjoyable swims I’ve ever done. It’s so picturesque and the idea of swimming in pods as a team is excellent. I am holding a swim camp on 18th May at Westhorpe Sports Centre, Little Marlow, SL7 3RQ, which focuses on stroke correction and video analysis to maximise your performance across the Henley Bridge to Bridge swim this year'. Adam Walker - 12 week Bridge to Bridge training programme - 2nd Month The training plan will be over 12 weeks designed to increase speed as well as muscular endurance.

The sets are 3 per week and will increase in distance over the period as well as reducing rest time.

They incorporate ladders sets, interval training, stroke technique work all designed to increase speed, endurance and efficiency.

The sets should be done at 3/4 pace apart from the slow technique ones. Try and keep a consistent pace for each 100 metre.

Minimal rest which will help to increase anaerobic muscular endurance. Adam Walker - 12 week Bridge to Bridge training programme - Weeks 5- 8 Week 5

Session 1 Session 3

500 metres (warm up) (warm up) , (20 secs), (20 secs rest), 15 x (100 metre race pace rest for 10 (15 secs rest), 100 metres (10 secs secs, followed by 100 metre slow focus on stroke rest), 100 metres (10 secs rest), 200 metres (15 technique, low head, high elbow, rotating from hip secs rest), 300 metres (20 secs rest), 400 metres to hip) (20 secs) 10 x 200 metres (200 metre race pace rest 15 10 x (10 secs rest) secs, followed by 200 metre slow focus on stroke 500 metres (warm down) technique, low head, high elbow, rotating from hip to hip) 4k Total 500 metres (warm down) Session 2 4.5k Total 500 metres (warm up) 25 x 100 metres (3/4 pace 10 secs rest between each 100 metres) Total 12k 500 metres (warm down)

3.5k Total Adam Walker - 12 week Bridge to Bridge training programme - Weeks 5- 8 Week 6

Session 1 Session 3

500 warm up 500 metres (warm up) 300 metres (15 secs rest), (10 secs 10 x 100 metres (100 metre race pace rest for 5 rest), 75 metres (5 secs rest), 75 metres (5 secs secs, followed by 100 metre slow focus on stroke rest), 150 metres (10 secs rest) (Do set twice) technique, low head, high elbow, rotating from hip to hip) 200 x 100 metres (5 secs rest) 10 x 200 metres (200 metre race pace rest 10 500 metres (warm down) secs, followed by 200 metre slow focus on stroke technique, low head, high elbow, rotating from hip 4.5k Total to hip) 500 metres (warm down) Session 2 4k Total 500 metres (warm up) 30 x 100 metres (5 secs rest between each 100 Weekly 12.5k Total metres) 500 metres (warm down)

4k Total Adam Walker - 12 week Bridge to Bridge training programme - Weeks 5- 8 Week 7

Session 1 Session 2

500 metres (warm up) 500 metres (warm up) 10 x 100 metres x 2 (2k) 20 x 50s - 25 left arm, 25 right arm x 10 - 100 metres easy 10 x 100m ( Full stroke counting strokes per - 75 hard, 25 easy length trying to reduce each length) - 50 hard, 50 easy 10 x 100m ( each 100 reduce rest 2 x100 (15 - 25 hard, 75 easy secs rest), 2 x 100 (10 secs rest), 2 x 100 (5 secs - 100 hard rest) 2 x 100 (5 secs rest), 2 x 100 (no rest) - 100 easy 500 (warm down) - 75 easy, 25 hard 4k Total - 50 easy, 50 hard - 25 easy, 75 hard Session 3 - 100 hard 500 metres (warm up) 4000 metres straight on ¾ pace trying to be 2 x 750 metres (1 x 750 easy, 1 x 750 hard, 30 consistent on each 100) secs rest between each 750 ) 500 (warm down) 500 metres (warm down) 5k Total

4.5k Total Weekly Total 13.5k

Adam Walker - 12 week Bridge to Bridge training programme - Weeks 5- 8 Week 8

Session 1 Session 3

500 metres (warm up) 500 metres (warm up) 400 metres, (20 secs), 300 metres (15 secs rest), 10 x 100 metres (100 metre race pace rest for 5 200 metres (10 secs rest), 100 metres (5 secs secs, followed by 100 metre slow focus on stroke rest), 100 metres (5 secs rest), 200 metres (10 technique, low head, high elbow, rotating from hip secs rest), 300 metres (15 secs rest) , 400 (20 to hip) secs) 10 x 200 metres (200 metre race pace rest 10 10 x 1000 metres (10 secs rest) secs, followed by 200 metre slow focus on stroke 1 x 500m (straight 3/4 pace) technique, low head, high elbow, rotating from hip 500 metres (warm down) to hip) 4.5k total 5 x 150 metres (3/4 pace with 10 secs rest) 5 x (race pace with 5 secs rest) Session 2 500 metres (warm down) 500 metres (warm up) 20 x 100 metres (10 secs rest between each 100 Total 5k metres) 10 x 50 metres (5 sec rest between each 100 metres) 500 metres (warm down) - 3.5k total