Weekly Swim Session Plan 19 Dec 2017

Download and print this session plan here; session plan 150

Back on 10 October 17, in session plan 140, we performed a 2 x T20 test and this week, we’re going to repeat the test portion of that session.  For those that didn’t follow the objective is to see how for you can swim in 20 minutes. You can compare one T20 to the other and your records from October.

Warm Up:

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

Technical set:

100m as doggy paddle to halfway

Main set:

T20.1 swim test – count / measure the distance swum in 20 minutes.

2 minutes rest

T20.2 swim test – count / measure the distance swum in 20 minutes.

Warm down:

100m – 200m     Easy to very easy

Total Volume:

2000m – 3000m

Coaching Points:

This session takes time, so if your pool access is constrained to 1 hour, get in and get on it – not too much time for socialising today!

During the T20 don’t set out too hard. I’ll always pace a distance swim by feeling easy at the start, steady in the middle and hard at the end.  If you feel yourself tiring, really hone your technique focus, to maintain your swim pace.

Make a note of your performance for past / future reference.

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Weekly Swim Session Plan 12 December 2017

Download and print this session plan here: session plan 149

This week, we work on techniques to link together the two key attributes of efficient swimming – good body alignment and an effective catch.  We work specifically on keeping a long body position while setting up the catch, prior to engaging the pull.

Warm Up:

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

Technical set:

200m as wide-arm catch-up

200m Slow arm recovery

200m Quick catch

Main set:

6 – 12 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:

2100m – 3400m

Coaching Points:

Think in terms of setting up the catch, before engaging the pull. Using catch-up as base will allow time to form the catch while recovering the other arm.  This develops into super-slow recovery drill, before quickening the whole process using quick catch drill.  Remember quick catch is about snapping the leading arm into the catch position, not snatching the pull phase of the stroke.

Weekly Swim Session Plan 5 December 2017

Download and print this session plan here: session plan 148

This week we use our volume set to move closer to continuous swimming by using very short rest periods between efforts.  The aim is to swim consistently at race pace (or below race-pace, depending upon your planned race distance)

Warm Up:

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

Technical set:

200m as skate to halfway, swim to wall (alternate left and right arm lead)

Main set:

8 – 14 x 200m with focus on consistency of stroke rate and stroke length to produce consistent split times throughout the set. Rest breaks are 10 seconds for novices, 5 seconds for advanced swimmers.

Warm down:

100m – 200m     Easy to very easy

Total Volume:

2100m – 3400m

Coaching Points:

If you feel anxiety rising as training progresses, focus on a smooth exhale and reduce stroke rate by 2-3 strokes per minute. Allow yourself to actively recover, rather than taking extended rest breaks.

The example video gives some indication of skating drill, though it is not particularly well executed.  Always keep the leading hand in front of the shoulder (not in front of the head), trailing hand should always straight down into the front pocket (not on the side or rear of the swimmer).