Weekly Swim Session Plan 10 December 2019 – Session Plan 202

Download and print this session plan here: session plan 202

Over Winter months, it’s easy to fall into the short-rep trap and the thought of swimming longer reps becomes daunting.  Let’s keep the endurance up this week, by introducing longer reps at an easy pace.

Warm Up:

3 x 100m, the first easy, the second, steady, third hard. Take 20s rest between each.

Technical set:

4 x 25m kick with board

4 x 50m as doggy paddle up, swim back

Main set:

4 x 300m / 400m / 500m / 600m (depending on your current fitness / ability level) 60’ rest in between

Warm down:

100m – 200m   Easy to very easy

Total Volume:

1900m – 3200m

Coaching Points:

Take the main set easy, if you know your CSS pace, swim 10s/100m slower than that.

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.

Weekly Swim Session Plan 12 November 2019 – Session Plan 200

Download and print the session plan here: session plan 200

This week, we work on endurance with 200m reps, and a nod to the 200th Swim session plan!

Warm Up:

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

Technical set:

200m doggy paddle up, swim back

Main set:

6 – 10 X 200m repetitions (Rest 20s – 60s depending upon fitness / ability)

Warm down:

100m – 200m   Easy to very easy

Total Volume:

1700m – 2600m

Coaching Points:

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

Set out at a fairly relaxed pace on your 200m reps and gradually build into your session.  Success might be similar times for every 200m repetition, rather than starting fast and fading toward the end.

Weekly Swim Session Plan 29 October 2019 – Session Plan 199

Download and print this session plan here: session plan 199

This week, we are keeping it simple, stupid.  Back to volume to help build some endurance, with the simplest of session designs, using the rest interval as the variable between novice swimmers and the more experienced / capable.

Warm Up:

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

Technical set:

100m kick with, or without kickboard 4 x 25m

Main set:

100m repetitions (Rest 10s – 30s depending upon fitness / ability)

Warm down:

100m – 200m   Easy to very easy

Total Volume:

1800m – 3500m

Coaching Points:

During the kicking drill, keep the legs relatively straight and kick from the hips, engaging glutes and hip flexors.

Time your 100s and track your pace throughout the session. As with any endurance swim, don’t go out too hard, or the latter part of the session will become extremely tough.  Observe the selected rest period and remain consistent throughout.

Weekly Swim Session Plan 22 October 2019 – Plan 198

Download and print the session plan here: session plan 198

This week, we’ll work on front of the stroke, ensuring a high elbow catch is achieved.  Locating the elbow near the water’s surface, during the catch, is a great way to assure an effective pull, leading to better propulsion and more swim speed.  Who doesn’t want that?

Warm Up:

2 x 100m, the first easy, the second, building in effort.

Technical set:

2 x 50m kick with, or without kickboard

4 x 50m 1 finger drill going up, full hand swimming coming back (feel the pressure on your palm)

4 x 50m long doggy paddle going up the pool, swim back (visually check for a high elbow catch)

Main set:

15-20 x 50m, swimming with moderate effort but focusing on maintaining a high elbow catch

Warm down:

100m – 200m   Easy to very easy

Total Volume:

1550m – 1900m

Coaching Points:

Don’t rush the drills, or the main set. Feel how your hand resists the water, creating a lever against which you can pull yourself through the water.  Visually check that the elbow stays high and perhaps use the notion that your elbows ‘float’ to the surface, before pulling.

Let’s see what Dave Scott has to say about what he calls a “high elbow set”:

 

Weekly Swim Session Plan 15 October 2019 – Plan 197

Download and print this session plan here: session plan 197

The recovery pathway is the part of the stroke that is seen first by most other swimmers.  While there are many possible variants, setting your arm for hand entry and catch is essential for underwater success.

Warm Up:

200m as 100m easy pace, 100m building pace

Technical set:

4 x 50m, as super-slow swimming (pause in the rotated position, just before hand entry)

2 x 50m easy swimming, focusing on good body rotation but holding balance (don’t over-rotate)

4 x 50m as finger-trail drill going up the pool, swim back ensuring the recovering arm is relaxed and entering directly in front of the shoulder

Main set:

4 – 8 x 100m maintain focus on body rotation and a relaxed arm recovery

Warm down:

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

Total Volume:

1300 – 1700m

Coaching Points:

If you’re too flat on the water, you’ll be unable to recover your arm effectively.  Opening up the body rotation to both left and right, whether breathing, or not, to around 45° will free your shoulder and allow an effective arm recovery.

Think about lifting your elbow and pushing it forward, allowing the forearm to follow, rather than reaching with your hand – this may help prevent centerline crossing.

Watch what Dave Scott says in this instructional video:

Weekly Swim Session Plan 8 October 2019 Plan 196

Download and print this Session plan here: session plan 196

Having set up an effective catch over the last couple of weeks, this week, we’ll shift our focus back, through the stroke cycle, to the pull pathway. This is a really short session, allowing you to really focus on what’s happening under the water. We’ll support the technical set with more great advice from 6 X Ironman World Champion – The Man – Dave Scott.

Warm Up:

200m easy pace

Technical set:

3 x 50m long doggy paddle going up the pool, swim back (review coaching points for hand position)

3 x 50m easy swimming, implementing the pull pathway practiced during the drill

3 x 50m with technique paddles, or 1-finger drill going up the pool, swim back

Main set:

4 – 8 x 100m maintain focus on a straight pull pathway and correct hand alignment

Warm down:

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

Total Volume:

1250 – 1650m

Coaching Points:

During doggy paddle and freestyle, set the catch with a high elbow, keep the hand and forearm neutral, with fingertips pointing toward the bottom of the pool.  I particularly like Dave’s paint brush analogy – check it out.

Watch what Dave Scott says in this instructional video: