Adam Walker - 12 week Bridge to Bridge training programme - 3rd 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 - 3rd 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 9- 12 Week 9

Session 1 Session 3

500 metres (warm up) (20 secs rest), (20 secs 500 metres (warm up) rest), (15 secs rest), (15 30 x (100 metre race pace rest secs rest), 100 metres (10 secs rest), 100 metres for 10 secs, followed by 100 metre slow (10 secs rest), 200 metres (15 secs rest), 300 focus on stroke technique, low head, high metres (15 secs rest) elbow, rotating from hip to hip. 1 x (20 secs rest) 2 x 500 metres (20 secs rest between each set) 10 x 200 metres (200 metre race pace rest 500 metres (warm down) 15 secs, followed by 200 metre slow focus on stroke technique, low head, high elbow, Total 5.1k rotating from hip to hip) 500 metres (warm down) Session 2

500 metres (warm up) Total 6K 30 x 100 metres (10 secs rest between each 100 metres) 500 metres (warm down) - Total 4K Adam Walker - 12 week Bridge to Bridge training programme - Weeks 9- 12 Week 10

Session 1 Session 3

500 warm up 500 metres (warm up) 300 metres (15 secs rest), 200 metres (10 secs 20 x 100 metres (100 metre race pace rest for 10 rest), 100 metres (5 secs rest), 100 metres (5 secs, followed by 100 metre slow focus on stroke secs rest), 200 metres (10 secs rest), 300 metres technique, low head, high elbow, rotating from hip (15 secs rest) to hip) 1 x (20 secs rest) 10 x 200 metres (200 metre race pace rest 15 2 x 400 metres (15 secs rest) secs, followed by 200 metre slow focus on stroke 1 x 200 metre (10 secs rest) technique, low head, high elbow, rotating from hip 500 metres (warm down) to hip) 500 metres (warm down) Total 4k Total 5k Session 2

500 metres (warm up) 20 x 100 metres (10 secs rest) 5 x 200 metres (10 secs rest) 500 metres (warm down) - Total 4K Adam Walker - 12 week Bridge to Bridge training programme - Weeks 9- 12 Week 11

Session 1 Session 2

500 metres (warm up) 500 metres (warm up) 20 x 100 metres 10 x - 25 left arm, 25 right arm x 10 - 100 metres easy 10 x 100 metres ( Full stroke counting strokes per - 75 hard, 25 easy length trying to reduce each length) - 50 hard, 50 easy 10 x 100 metres ( each 100 reduce rest 2 x100 - 25 hard, 75 easy (10 secs rest), 2 x 100 (5 secs rest), 2 x 100 (2 - 100 hard secs rest) - 100 easy 5 x 100 metres (5 secs rest), 2 x 100 (no rest) - 75 easy, 25 hard 500 (warm down) - 50 easy, 50 hard - 25 easy, 75 hard Total 4k - 100 hard Session 3 4 x 500 metres (2 x 500 easy, 2 x 500 hard, 20 secs rest between each 500 ) 500 metres (warm up) 500 metres (warm down) 4000 metres (straight on ¾ pace trying to be consistent on each 100) Total 5k 500 (warm down) Total 5k Adam Walker - 12 week Bridge to Bridge training programme - Weeks 9- 12 Week 12 Session 2

Session 1 500 metres (warm up) 1 x 4500 metres (straight on ¾ pace trying to be 500 metres (warm up) consistent on each 100) 400 metres, (20 secs), 300 metres (15 secs rest), 500 metres (warm down) 200 metres (10 secs rest), 100 metres (5 secs rest), 100 metres (5 secs rest), 200 metres (10 5.5k total secs rest), 300 metres (15 secs rest) , 400 (20 Session 3 secs) 500 metres (warm up) 1 x 1000 metres (20 secs rest) 2 x 500 metres (15 secs rest) 10 x 100 metres (100 metre race pace rest for 5 500 metres (warm down) secs, followed by 100 metre slow focus on stroke technique, low head, high elbow, rotating from hip to Total 5k hip) 10 x 200 metres (200 metre race pace rest 10 secs, followed by 200 metre slow focus on stroke technique, low head, high elbow, rotating from hip to hip) 1 x 500 metres (Race Pace rest 15 secs rest) 500 metres (warm down) - 4.5k total