Swimming Plans

2016/2017:

Easter Swimming Program
Lent Swimming Program
Michaelmas Swimming Plans

Novice lane

Novice Session 1
Novice Session 2
Novice Session 3
Novice Session 4
Novice Session 5
Novice Session 6
Novice Session 7
Novice Session 8
Novice Session 9
Novice Session 10
Novice Session 11
Novice Session 12
Novice Session 13
Novice Session 14
Novice Session 15
Novice Session 16
Novice Session 17
Novice Session 18
Novice Session 19
Novice Session 20
Novice Session 21
Novice Session 22
Novice Session 23
Novice Session 24
Novice Session 25
Novice Session 26
Novice Session 27
Novice Session 28
Novice Session 29
Novice Session 30
Novice Session 31
Novice Session 32
Novice Session 33
Novice Session 34
Novice Session 35
Novice Session 36
Novice Session 37
Novice Session 38
Novice Session 39
Novice Session 40

Senior lane

Senior Session 1
Senior Session 2
Senior Session 3
Senior Session 4
Senior Session 5
Senior Session 6
Senior Session 7
Senior Session 8
Senior Session 9
Senior Session 10
Senior Session 11
Senior Session 12
Senior Session 13
Senior Session 14
Senior Session 15
Senior Session 16
Senior Session 17
Senior Session 18
Senior Session 19
Senior Session 20
Senior Session 21
Senior Session 22
Senior Session 23
Senior Session 24
Senior Session 25
Senior Session 26
Senior Session 27
Senior Session 28
Senior Session 29
Senior Session 30
Senior Session 31
Senior Session 32
Senior Session 33
Senior Session 34
Senior Session 35
Senior Session 36
Senior Session 37
Senior Session 38
Senior Session 39
Senior Session 40

Cycling routes

Getting out of cambridge tends to use fairly busy roads, but there are some lovely, quiet lanes just a few miles out. Most of the routes have some overlapping areas, so the can be mix and matched to make new routes! 
All routes start from Brookside, and if you have any route suggestions, email them to Cycling@CUTriC.com
Remember to wear a helmet and follow the highway code!


Easy (<20 miles, generally flatter):




Medium (20-30 miles, with some hills):




30 miles (tuesday evening changing route): http://www.mapmyride.com/routes/view/1583541598

Hard (longer >30 miles, with some harder hills):


Hilly 55 miles (Caution: this has a little bit of dual carriageway and some dangerous junctions near Royston): http://www.mapmyride.com/routes/view/1583551513

Turbo Training Sessions

Session 1

  • 10m easy spinning, warm up.
  • 8m single leg drills. 4m each leg.
  • 8m last 10 seconds max cadence.
  • 3*5m effort, 3m recovery. Efforts should be at 80%, in a gear such that a rpm of 80-90 is hard but maintainable over the time.
  • 10m cool down.

    Session 2

  • 10m easy spinning, warm up.
  • 10m single leg drills.
  • 20m block, increasing effort every 4m.
  • 5m recovery
  • 5m microintervals. 40s at 90%, 20s recovery.
  • 10m cool down.

    Session 3

  • 10m easy spinning, warm up.
  • 8m spin ups. In a low gear, increase cadence to max and hold for 30 secs, winding down for the rest of the minute.
  • 4*5m overgearing, 3m recovery. During the efforts go in the highest gear possible to maintain an rpm of about 60.
  • 10m cool down.

    Session 4

  • 10m easy spinning, warm up.
  • 3*8m tempo effort, 4m recovery.
  • Pyramid. Effort/Recovery: 10/50, 20/40, 30/30, 40/20, 30/30, 20/40, 10/50
  • 10m cool down.

    Session 5

  • 10m easy spinning, warm up.
  • 10m single leg drills.
  • 6m fast riding increase cadence, 2 mins easy.
  • 5m fast riding higher gear, 2 mins easy.
  • 4m fast riding increase cadence, 2 mins easy.
  • 3m fast riding higher gear, 2 mins easy.
  • 2m fast riding increase cadence, 2 min easy.
  • 10m cool down.

    Session 6

  • 10m easy spinning, warm up.
  • 5m alternating 30 seconds standing/30 seconds seated. Keep body still and just use legs, focus on core and quad strength.
  • 2*(10m final 15s max cadence, 5m single legs)
  • 10m cool down.

    Session 7

  • 10m easy spinning, warm up.
  • 6m single leg drills.
  • 3*6m effort, 3m recovery. Build effort during the 6 minutes, to max in the last minute.
  • 6*Sprint efforts. Sprint for the last 20s of each minute.
  • 10m cool down.

    Session 8

  • 10m easy spinning, warm up.
  • 10m single leg drills.
  • 20m aerobic threshold. This shouldn't feel easy but manageable throughout whilst having to concentrate.
  • 5m recovery.
  • Pyramid. Effort/Recovery: 10/50, 20/40, 30/30, 40/20, 50/10, 40/20, 30/30, 20/40, 10/50.
  • 10m cool down.