Swim Session Plan

Date June 2010 Training Phase Build/Comp

Session Objective
Build speed

Location Cripps
Kit & Set-up needed
Risk Assessment update

Athlete Performance record & Register Note any accidents or injuries

No. Participants =

Session Review
Feedback?-What went well?- what changes to make next time?- Coaching delivery?

©Andrew Tompson
 Swim Session Plan

Session Plan for <=28 minute 1500m swimmers

Warm up

200 FC-easy
50 kick with float
50 Br
50 Back 450
100 pull
Technique:

100 steady pace breathing 2nd/3rd/4th/5th stroke

50m kick- no float
50m as 25 scull on front, swim back
50m single arm, resting arm by hips, breathe to resting side-
• Change arms at 25m
• Try to keep the breathing action smooth, not snatched
50m as 25m ¾ catch-up, 25 swim
600
repeat

Conditioning

Speed development this evening. Keep to the rest intervals as

set out, all at 100% speed unless stated:

Pyramid- repeat until 10 mins from end of session

25m +15secs
25 + 15 secs
50 + 20secs
100 + 25 secs 300 per repeat
100 recovery pace +30 secs
200
2x 100m increase pace each length, 30 secs rest between

200 easy swim down 200

1450 + ?

©Andrew Tompson
 Swim Session Plan

Session Plan for swimmers >28 min 1500m pace

Warm up

100 FC-easy
50 kick with float
50 Breaststroke
50 Back 350
100 pull
Technique:

100 steady pace breathing 2nd/3rd/2nd/3rd stroke

50m kick- no float
• Arms together out front
• Stay streamlined
• Kick from the thigh, not the knee
2x 50m as 25 kick on side swim back
• Change sides for repeat
• Leading arm outstretched
• Head looking forward except when breathing
• Breath at same speed as normal swim
50m single arm, resting arm outstretched
• Change arms at 25m
• Try to keep the breathing action smooth, not
snatched
50m as 25m ¾ catch-up, 25 swim

700
repeat

Conditioning

Speed development this evening. Keep to the rest

intervals as set out, all at 100% speed unless stated:

Pyramid- repeat until 10 mins from end of session

25m +15secs
25 + 15 secs 200 per
50 + 30secs
100 recovery pace +30 secs

2x 100m increase pace each length, 30 secs rest between 200

200 easy swim down 200

1450 + ?

©Andrew Tompson