Weekly swim session plan 28 November 2017

Download and print this session plan here: session plan 147

We continue our technical focus on the front end of the stroke:

Warm Up:

2 x 100m, the first easy, the second, steady.

Technical set:

200m as doggy paddle to halfway, swim to wall

200m as 1-finger drill going up the pool, swim with a full-hand catch, coming back

200m as quick catch drill

Main set:

3 – 6 x 400m with focus on an effective, high-elbow catch, while maintaining a balanced, streamlined body position.

Warm down:

100m – 200m     Easy to very easy

Total Volume:

1700m – 2600m

Coaching Points:

Keeping a focus on the front-end of your stroke will pay dividends throughout your swim, whether training, or racing.

Weekly Swim Session Plan 21 November 2017

Download and print this session plan here: session plan 146

Today’s volume set is a simple pyramid with constant rest periods, placing additional stress on the swimmer during longer reps.

Warm Up:

2 x 100m, the first easy, the second, steady.

Technical set:

200m as ‘Quick Catch’ drill

Main set:

All reps at threshold, all rests between reps 30 seconds:

300m

400m or 500m

600m or 1000m

400m or 500m

300m

Warm down:

100m – 200m     Easy to very easy

Total Volume:

2500m – 3200m

Coaching Points:

Quick catch drill focuses on minimizing the time between ‘reach’ and ‘catch’ (removing the dead spot at the front of the stroke. This drill does not require the swimmer to quickly snatch the pull phase of the stroke.

Weekly Swim Session Plan 14 November 2017

Download and print this session plan here: session plan 145

Today, our technical focus is on the front end and of the stroke. Having been working with balance and streamlining, creating more propulsion is the way we will develop a faster, more effective swim stroke,

Warm Up:

2 x 100m, the first easy, the second, steady.

Technical set:

200m as Sculling to halfway, swim to wall

200m as 1-finger drill going up the pool, swim with a full-hand catch, coming back

200m as Head-up life saver for 4 strokes, swim head down for 4 strokes

Main set:

4 – 8 x 200m with focus on an effective, high-elbow catch, while maintaining a balanced, streamlined body position.

Warm down:

100m – 200m     Easy to very easy

Total Volume:

1700m – 2600m

Coaching Points:

These drills require good proprioception to me most effective.  Think about achieving an ‘early vertical forearm’ (EVF) so that the catch occurs well in front of the head.  This will have the effect of lengthening the pull to create a more propulsive swim stroke.

Weekly Swim Session Plan 6 November 2017

Download and print this session plan here: session plan 144

In this week’s volume session, we build on last week’s balance technique session, to focus on rhythm by using balance, symmetry and cadence through endurance reps.  In open water, it’s important to swim straight – a balanced stroke and the body’s natural proprioception will help you do this – in addition of course, to regular sighting.

Warm Up:

2 x 100m, the first easy, the second, steady.

Technical set:

200m easy, feeling the rhythm of your hand entry – is it even on both sides? Is the breathing stroke longer?

200m breathing to the left side going up the pool, breathing to the right-side swimming back.  Is your stroke rhythm still balanced? Aim to balance it on both sides, whether breathing, or not.

Main set:

3 – 7 x 400m with 1 minute rest in between. Focus on keeping a balanced, rhythmic stroke throughout.

Warm down:

100m – 200m     Easy to very easy

Total Volume:

1900m – 3600m

Coaching Points:

Hearing and feeling the hand entry, feeling and seeing your body roll and sensing the timing of your overall swim stroke is proprioception – your body’s awareness of its own movements.

Linking proprioception to the rhythm of your stroke will also help you to regulate your breathing and be more aware of your Rate of Perceived Exertion (RPE). It will help to benchmark your training and race day performance, by tuning up, or down your stroke rate and exertion, depending upon the demands of the situation.