Swim Session Plan

Date May 2010 Training Phase Build

Session Objective
Learn to judge pace for race efforts

Location Cripps
Kit & Set-up needed
Risk Assessment update Review abilities of swimmers in lanes

Athlete Performance record & Register Note any accidents or injuries

No. Participants =

Session Review
Feedback?-What went well?- what changes to make next time?- Coaching delivery?

©Andrew Tompson
 Swim Session Plan

Session Plan for <=28 minute 1500m swimmers

Warm up

100 FC-easy
100 pull-easy
2 x 50 kick
50 Back 350
Technique:

1. 50m Single arm- doubles

• Two strokes with each arm, resting arm
outstretched
2. 50m Single arm- trebles
• As before but three strokes and then change
3. 100 pull
4. 2x 50m ¾ catch-up
• Maintain outstretched hand as for full catch-up
but commence stroke when recovering hand
passes your head
• Remember to rotate and complete the push at
rear of the stroke
5. 2x 50m as 25m scull on front/25 swim
• Arms outstretched and hands/forearms move in
figure of 8
400
• Keep body up to water surface, minimal kicking

Conditioning

Concentrate on maintaining your target race pace (not faster or

slower) through the set. It’s a longer than average set so don’t
worry if you don’t complete it and leave time for warm down.

1x 400m at race pace + 20s rest

1x 100m easy + 45s
1x 300m @rp + 20s
1x 100 easy+ 45s
1 x 200 @rp + 20s
1x 100 easy +45
1x 300 @rp + 20s 2000
1 x 100 easy +45s
1x 400 @ rp

Target pace guidance: 1 second per length= 1 minute per 1500m

So…25 mins race pace is 25 secs per length.
2750

©Andrew Tompson
 Swim Session Plan

Session Plan for swimmers >28 min 1500m pace

Warm up

100 FC
50 Breaststroke (Br)
50 Fc
50 back 300
50 Kick
Technique:

1. 50m Single arm- doubles

• Two strokes with each arm, resting arm
outstretched
2. 50m Single arm- trebles
• As before but three strokes and then change
3. 100 pull
4. 2x 50m ¾ catch-up
• Maintain outstretched hand as for full catch-up
but commence stroke when recovering hand
passes your head
• Remember to rotate and complete the push at
rear of the stroke
5. 2x 50m as 25m scull on front/25 swim
• Arms outstretched and hands/forearms move in
figure of 8
400
• Keep body up to water surface, minimal kicking

Conditioning

Concentrate on maintaining your target race pace (not faster or

slower) through the set. It’s a longer than average set so don’t
worry if you don’t complete it and leave time for warm down.

4x 75m at race pace + 20s rest

1x 50m easy + 45s
3x 75m @rp + 20s
1x 50 easy+ 45s
2 x 75 @rp + 20s
1x 50 easy +45
2x 75 @rp + 20s
1 x 50 easy +45s
3x 75 @ rp

Target pace guidance: 1 second per length= 1 minute per 1250

1500m. So…25 mins race pace is 25 secs per length.
1950

©Andrew Tompson