Sessions

Freestyle session with a few drills

Warm up

200 free

100 back

100 free

Main Set

4×75 25 back 50 free

25 Breast 50 free

25 Back 50 free

75 Swim (300)

6×50 25 sprint

25 easy (300)

100 backstroke easy (100)

4×100 50 hard

50 Easy (400)

5×50  holding stroke count

(pull buoy) rest 15

2×50 backstroke

4 x 100 freestyle hold time

5×50 25 finger drag

25 swim (fins)

100 backstroke cool down.

Freestyle session 2000m

Warm up

400 mix

2×200 swim

2×200 pull

2×150

200 pull

2×100 swim

100 pull

2×50 swim 2nd 25 fast

50 pull

200 25 back 25 free cool down

Mixed session 1850m

Warm up

200 free

100 back

100 free

Main Set

4×75 25 back 50 free

25 Breast 50 free

25 Back 50 free

75 Swim (300)

6×50 25 sprint

25 easy (300)

100 backstroke easy (100)

4×100 50 hard

5×50   easy holding stroke count with pull buoy rest 15

2×50 backstroke

4 x 100 freestyle hold time

5×50 25 finger drag

25 swim (fins)

100 backstroke cool down.

Mixed stroke session 2600M

Warm up

400 mix

2×200 pull

2×200 paddles

(All Free is recovery unless stated)

100 of 25 Fly 75 Free

100 of 25 back 75 Free

100 of 25 Breast 75 Free

100 Free

100 of 25 fly 25 back 50 Free

100 of 25 back 25 breast 50 Free

100 of 25 breast 25 Free (sprint) 50 Free

100 of IM

200 Steady Swim

2×50 of each stroke IM order

2×100 increasing speed through the 100’s

200 50 back 50 free cool down

Endurance freestyle session

8×50

4×100

2×200

2×400

2×200

4×100

8×50

Mixed stroke session with a few drills

4×50 free rest 40

2×50 back rest 40

2×50 breast rest 40

4×50 free rest 40

Main Set

5×100 Freestyle rest 30

6×50 Odd 12 kicks 3 strokes

Even Min strokes

rest 20

6×25 25 360 degree kick

25 easy swim rest 30

Cool down

rest as much as needed

50 of free

100 of back

50 of breast

Mixed session working on pace

4×100 Warm up  – rest 30

8×50 every 4th 50 is non freestyle

4×100 of 25 drill 25 swim

Side Kick

Finger drag

Main Set

200 at 80 % pace

8×100 at 70 % pace

4×50 at 80% pace

100 of 25 drill 25 swim

Side Kick

Shark

400 steady swim

6×100 building from 60% to 80%

100 Backstroke (1100)

2×100 IM (can’t do fly do backstroke)

Increase pace during small sets

Warm up

4×100 free, back, free breast (30 sec rest)

Main set

6×100 Free (on the 3rd 25 of each 100 speed up to 80%)

5×100 Odd 100’s Free Even 100’s Back

10 x50 second 25 faster than the first

100 back easy

12 x 25 IM order (fly, back, breast, free) 15-second rest after every 25

400 mix cool down

Mostly freestyle threshold set

Warm up

400 mix
8×50 25 fly 25 back
8×50 25 breast 25 free
200 Free build through the 200

12×100 at 70% effort

200 back recovery

8×100 at 80% effort

200 back recovery

4×100 max effort

200 easy cooldown

Working hard on the main set

Mixed warm up

300 of 200 free 100 back (non-stop)

4×100 of 25 scull/25swim/25 kick/25 swim 15 second rest

Main Set

(objective is to  work really hard during the sets as there is plenty of time to recover)

3×200 building 1-3 /1 min rest

2 min rest

3×100 build 1-3 /45 seconds rest

2min rest

3×50 build 1-3 / 30-second rest

250 cool down mixed strokes.

We will also try and work on core engagement

Endurance session

Slow 500 warm-up
5×100 cr on1:35
300 kick choice
300 pull crawl alt breathing
10×75 kick on 1:10 with or without fins depending on
Skill level?
5x 100 IM on 2 min
300 slow warm down

Endurance session 2

400 Warm-up

1×400
6×200
5×100 even IN odd Free
4×50

Nice long set

200 warm up
3×200
100 recover
4×100 free-back-kick-drill
3×200
100 recover
4×100 back -im-kick-drill
100 recover
3×200