Strength Session Area

Warm Up

Session Set
Swim 6 x 2 lengths alternating between front crawl and backstroke every length.

Effort Level
Easy

Rest Period

30 seconds after every 2 lengths During 4-length sets, rest for 20 seconds after each length. During 6length sets, rest for 20 seconds after every 2 lengths.

Main Set

Using a pullbuoy, swim 4 lengths backstroke, 6 lengths front crawl, 4 Moderate / lengths any stroke then 6 lengths any Strong stroke. Swim 4 lengths double-arm backstroke.

Cool Down

Very Easy 30 seconds after each length.

Endurance Session Area

Warm Up

Session Set

Effort Level

Rest Period
30 seconds after every 4 lengths.

Swim 4 lengths standard front crawl, 4 lengths front crawl kick with kickboard then 4 lengths front crawl Easy arms with pullbuoy. Any stroke pyramid swim, starting from 1 length progressing to 2, 3 then 4 lengths continuous then back down to 1 again. Swim 12 lengths alternating between any two strokes every 2 lengths.

Main Set

20 seconds before Moderate / every step in the Strong pyramid. Very Easy 30 seconds after every 2 lengths.

Cool Down

Speed Session Area

Warm Up

Session Set

Effort Level

Rest Period
Take rest intervals when required. 2 length easy effort will allow pulse rate to drop. If still struggling, take 30 seconds after each 2 length easy effort.

Swim easily for 9 minutes (maximum Easy 300m) using a variety of strokes. Swim 3 lengths front crawl (sprinting the first half of each length only) then Moderate / 2 lengths easy effort any stroke. Strong Repeat set for backstroke then any stroke. Very Easy

Main Set

Cool Down Swim 3 lengths front crawl.

Recovery Session Area

Warm Up

Session Set
Swim 6 lengths double-arm backstroke then 6 lengths long glide breaststroke, aiming to reduce the number of strokes taken on each length. Swim 6 lengths catch up front crawl then 6 lengths breaststroke with 2 kicks for every pull. Swim easily for 5 minutes (maximum 200m) using a variety of strokes.

Effort Level
Easy

Rest Period
30 seconds after every 2 lengths. 20 seconds after every 2 lengths.

Main Set

Moderate

Cool Down

Take rest Very Easy intervals when required.

Technique Session Area

Warm Up

Session Set

Effort Level

Rest Period
20 seconds after each length. 30 seconds after every 2 lengths. 30 seconds after third length double-arm backstroke.

Swim 12 lengths alternating between any Easy two strokes every 3 lengths. Swim 7 x 2 lengths front crawl. Alternate 1 length catch up stroke and 1 Moderate length full stroke. Swim 3 lengths double-arm backstroke then 2 lengths any stroke. Very Easy

Main Set

Cool Down