Weekly Swim Session Plan 17 October 2017

Download and print this session plan here: session plan 141

This week, we are working on transferring an effective catch into the most propulsive stroke element – the pull.

Warm Up:

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

Technical set:

200m as head-up life-saver (Tarzan) drill, going up the pool, swim back normal freestyle

200m as 1-finger drill going up the pool, swim back

200m as doggy paddle to halfway, swim to wall

Main set:

400m stroke count with pull buoy (use a powerful pull off an effective catch, to increase stroke length)

400m – 1200m zone 3 tempo / sweet spot swimming

Warm down:

100m – 200m     Easy to very easy

Total Volume:

1700m – 2600m

Coaching Points:

 

Keep the head still during lifesaver – look straight toward the end of the pool.

How many strokes per length are you pulling when focusing on a strong pull?  More, or fewer than your standard swim length?

Focus on effective catch and a pull that has purpose, throughout your tempo swim reps.

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Weekly Swim Session Plan 9 October 2017

Download and print this session plan here: session plan 140

This week, we are back to volume but just to keep it interesting, we will use this as an opportunity for some back-to-back testing for comparison with previous swims, consistency in the session and future tests (perhaps at the end of the off-season transition?).

Warm Up:

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

Technical set:

100m as ‘high swingers’

Main set:

T20.1 swim test – count / measure the distance swum in 20 minutes.

2 minutes rest

T20.2 swim test – count / measure the distance swum in 20 minutes.

Warm down:

100m – 200m     Easy to very easy

Total Volume:

2000m – 3000m

Coaching Points:

This session takes time, so if your pool access is constrained to 1 hour, get in and get on it – not too much time for socialising today!

During the T20 don’t set out too hard. I’ll always pace a distance swim by feeling easy at the start, steady in the middle and hard at the end.  If you feel yourself tiring, really hone your technique focus, to maintain your swim pace.

Make a note of your performance for past / future reference.

Weekly Swim Session Plan 2 October 2017

Download and print this session plan here: session plan 139

This week’s session continues our off-season alternating sessions or one week, technical, the next, high volume. This week we shift our focus to the front of our stroke, with hand entry and catch technique, over a fairly low volume session.

Warm Up:

4 x 50m, each faster than the last

Technical set:

200m as Finger trail drill

200m as Pause drill (hand entry pause)

200m as Sculling to halfway, swim to wall

200m as Doggy paddle to halfway, swim to wall

Quick catch

Main set:

400m or 800m Z3 tempo pace – use front end mental focus throughout

Warm down:

200m     Easy to very easy

Total Volume:

1600m – 2000m

Coaching Points:

Off finger trail, allow the hand to slip into the water, fingertips first (no splash).  Use a variant of pause drill, where the recovering arm is paused just before hand entry (the leading arm should be in catch position, not mid-pull).

Sculling video demonstration

Pause drill and quick catch video demonstrations

Weekly Swim Session Plan 25 September 2017

Download and print this swim session plan here: session plan 138

This week’s session begins out off-season alternating sessions of one week, technical, the next, high volume. This week encourages the swimmer to experiment with higher pace swimming during a volume set, in order to break the tendency to always fall back to ‘sweet-spot’ Z3 efforts.

Warm Up:

4 x 100m, 10 sec rest after each, gradually increasing in pace. Use an efficiency focus to swim faster.

Technical set:

4 x 50m as kick (no board) to halfway, swim to wall

Main set:

100m Z3 tempo pace 10 sec rest

200m Z3 tempo pace 20 sec rest

300m Z4 threshold pace 30 sec rest

200m or 400m Z5 VO2 (swim test pace) 2 min rest

300m or 500m Z3 threshold pace, 1 min rest

400m or 800m Z3 tempo pace, 1 min rest

Warm down:

200m     Easy to very easy

Total Volume:

1600m – 2400m

Coaching Points:

When kicking (without board) remember to engage your core and glutes, kick from the hip, with toes pointed and feet rotated slightly inward.  Maintain a ‘head down’ position taking a freestyle breath when required.

Novice swimmers, or those training for sprint distance races, use the shorter volume options.

Weekly Swim Session 19 September 2017

Download and print this session plan here: session plan 137

 

This week’s session reverts back to more technique content, as we seek to make gains through the off season by improving alignment, balance and propulsion.

Warm Up:

200m easy pace

Technical set:

3 x 50m as skating drill to halfway, swim to wall.

3 x 50m as 6-3-6 drill up the pool, regular freestyle coming back

3 x 50m as 1-finger drill up the pool, swim with full palm coming back

3 x 50m as head-up life-saver going up the pool, regular freestyle coming back

Main set:

1 – 3 X 400M (timed) – aim for consistency and compare to your previous 400m timed swims

Warm down:

200m     Very easy

Total Volume:

1600m – 2400m

Coaching Points:

Use the video links to become really familiar with how each drill is executed, for greatest impact and swim technique improvements:

Skating drill

6-3-6 drill

1-Finger drill demonstrated as closed fist drill

Head-up life-saver or Tarzan drill

Weekly Swim Session Plan 12 September 2017

Download and print this session plan here: session plan 136

This week, we will reintroduce intensity into the session, with 50m sprint repetitions with short recoveries to push well above threshold, then an active recovery between subsets

Warm Up:

200m easy pace, 15 sec rest after each

Technical set:

4 x 50m as choice of drill to halfway, swim to wall

Main set:

3 x 50m sprint, 15 seconds rest between

200m tempo pace (zone 3) recover fully over 60 seconds.

Above x 4 – 8 repetitions

Warm down:

200m     Very easy

Total Volume:

2000m – 3400m

Coaching Points:

Choose a technical drill that works on your weakness, rather than playing to your strength.

Be disciplined with rest periods and effort levels – really sprint, using a combination of streamlining and propulsion (effective body position, catch-pull and stroke rate) to maximise speed through the water.

Trust the active recovery to help regulate your breathing. You will not be fully recovered as you push off for the active recovery.  This is a good race simulation and an opportunity to practice controlling your breathing to manage the feeling of anxiety.

Weekly Swim Session Plan 5 September 2017

Download and print this session plan here: session plan 135

This week, we move away from short reps and include a long swim interval.  It’s important to include a long swim in your routine rather than focusing purely on short faster reps, without which, continuous swims can become a daunting prospect once race season comes around

Warm Up:

2 x 200m easy pace, 15 sec rest after each

Technical set:

4 x 50m as sculling to halfway, swim to wall (use pull buoy for greatest effect)

Main set:

200m (timed)

800-1600m (zone 3)

200m (timed)

Warm down:

200m     Very easy

Total Volume:

1600m – 2400m

Coaching Points:

Use the two timed 200m reps, either side of your volume interval, to gauge how your pace holds from the beginning to the end of a longer swim.