Weekly Swim Session Plan 3 December 2019 – Plan 201

Download and print this session plan here: session plan 201

This week, we have a short technical session, focusing on the all-important catch-pull combination that generates 80% of the swimmer’s propulsion.

Warm Up:

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

Technical set:

4 x 50m as sculling going up, swim back

6 x 50m as doggy paddle up, swim back

Main set:

10 – 16 X 50m repetitions (Rest 10-20s rest, depending upon fitness / ability)

Warm down:

100m – 200m   Easy to very easy

Total Volume:

1300m – 1700m

Coaching Points:

See Paul Newsome’s doggy paddle demonstration in the video below.

Set out at a fairly relaxed pace on your 50m reps and gradually build into your session.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s