Weekly Swim Session Plan 13 November 2018

Download and print this session plan here: session plan 192

This week, we are going to build on the breathing work from last week and try an objective measurement of our breathing technique and its effect on performance. Three simple timed swims, with varied technique.

Warm Up:

200m easy pace

Technical Set:

200 – 400m timed (choose distance based on experience and fitness) breathing to ‘strong’ side

1 minute rest per 100m swum

200-400m timed (choose the same distance) breathing 3-stroke bilateral pattern

1 minute rest per 100m swum

200-400m timed (choosing the same distance) breathing to ‘weak’ side.

Main Set:

6 – 10 x 100m working on the weaknesses found during the timed sessions.

Warm down:

200m easy – feel how easily you’re moving through the water.

Total Volume:

1600 – 2600m

Coaching Points:

If you are a strongly unilateral breather, work on the weaker side, either in a bi-lateral pattern, or unilaterally to the weak side.

If you are already an established bi-lateral breather, practice using all left side, then all right side unilateral breathing in a 2 and 4 stroke breathing pattern.

Having options of left side, right side or bilateral can be useful on race day depending upon prevailing wind, course layout, or positioning of a competitor.

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