Weekly Swim Session Plan 17 April 2018

Download and print this session plan here: session plan 166

This week, we examine our stroke efficiency by undertaking a stroke-rate ramp test, using our own objective data to assess whether a higher stroke rate is sustainable and to what extent increasing stroke rate increases speed through the water. A tempo-trainer would prove particularly useful for this session and a stop-watch, or other accurate timing device is essential.

Warm Up:

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

Technical set:

100m 54spm (timed)                         100m 57spm (timed)

100m 60spm (timed)                         100m 63spm (timed)

100m 66spm (timed)                         100m 70spm (timed)

All the above repeated, to provide 12 timed swims.

Main set:

Sprint or novice athletes                 400m at the stroke rate that produced the fastest time 2 min rest                                                                       400m at your optimal stroke rate (balance of feel and speed)

Experienced or IM athletes             800m at the stroke rate that produced the fastest time 2 min rest                                                                       800m at your optimal stroke rate (balance of feel and speed)

Warm down:

100m – 200m     Easy to very easy

Total Volume:

2300m – 3200m

Coaching Points:

Consider whether a higher stroke-rate is something you would consider in order to produce a faster race-day swim split. Remember that for higher stroke rates to translate into faster times, it’simportant to maintain good technique – particularly in the catch and pull phases of the stroke.

If you don’t have a tempo trainer, you can get a rough idea about whether a higher stroke rate will work for you, using perception and a timing device but this is more subjective and may not reflect the reality of your stroke.

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