Weekly Swim Session Plan 10 July 2018

Download and print this session plan here: session plan 178

Keeping your technique sharp through the entire swim requires drilling of the basics throughout the year. Today, we’ll rely on the top three drills suggested by 6 X Ironman World Champion Dave Scott, to focus on stroke timing, effective catch and a high-arm recovery, which can be useful in open water.  Be sure to watch the demo video in order to understand how to execute these drills properly.

Warm Up:

200m, easy

Technical set:

4 x 50m slow arm recovery

4 x 50m quick catch

4 x 50m high swingers

Main set:

4 – 6 x 400m (timed) – aim for good technique throughout and consistent times

Warm down:

200m – 400m     Easy to very easy

Total Volume:

2600m – 3600m

Coaching Points:

Don’t rush the execution of your drills.  Feel the difference the drills make to each part of your stroke and seek to replicate that during the 400m swim repetitions.


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