Last week has been really good, since we had a training-camp from our national team in Noordwijk. We had 5 bungalows near the beach and a 50m swimming pool on just 15minutes driving. The idea was that during this camp all athletes of the Dutch National Senior Lifesaving Team gathered, trained and got to know each other. But since we are lifesavers and therefore all have our different specialities this also meant that 4 different programs had to be managed by our team-managers... This creates some what of an organisational nightmare, but fortunately not for me... The team-managers and coaches had to deal with this, and they did well!
For me this training-camp was the perfect opportunity to get a good and heavy week under the belt, with 2 or 3 sessions per day lasting for 2,5 hours in the pool or 1,5 tot 2 hours in the surf with some running added to this... In conclusion this meant that I did about 4 hours of training per day for 8 days in a row. Not all session where about quantity and putting in the clicks, since the season is about to start (or already has started for some) quality of the sessions was important as well. So I did a couple of real hard sessions and also a few focussing on technique, fortunately for me and all of us Ashleigh Bonds, a former Bondi Beach lifesaver has moved over to the Netherlands and is currently living in Noordwijk, was found able to help us out in the surf/sea (since there was no real surf, all week it was almost flat...).
This week I will hold myself back a bit in training, reducing the clicks and improving the quality. Since I have a recovery week and over the next weekend I have some regional swimming championships where I need to swim well to improve my teams ranking for the Dutch National Swimming champs and I do have the second selection day for the European Championships. So I have to rest up a bit (hyper-compensation) and give it all over the weekend.

This time I will hand you 2 sessions, a board and a swim session, all quality work that I did last week!

Board, M shapes....
You need 2 buoys and 3 markers on the beach.
The markers on the beach are placed in the soft sand about 50m apart, the 2 buoys are placed in line with the outside markers in the water about a 100 kneeling strokes out (or behind the back break).
The session itself is a 10m warm up
Then 5 times though the M shapes, starting on the beach, paddling at 80% and running at max. rest is about 3 minutes after each full course.
Then cool down, and if you can play in the waves.

The swim session... A real hard one, could be A3 or lactate tolerance. Try not to puke!
Warm up with about 1200m, finish up with some speed work (Increasing/decreasing)
10x50 per minute, all of them all out!
200 easy
10x100 return swim, 50 at 80% on technique and then return all out per 1.30
200 easy
5x200 increasing, start per 2.45. Set a time on the first one and then increase the speed per 200 by taking of 2 second every time.
100 easy

500m kick set

cheers