Session Focus

  • Technique 5% 5%
  • Speed 10% 10%
  • Threshold 70% 70%
  • Endurance 15% 15%

Session Distances

Level 1

meters

Level 2

meters

Level 3

meters

Which Level Should I do?

Level 1: Beginner / 2:15-3:00 per 100m

Level 2: Intermediate / 1:45-2:15 per 100m 

Level 3: Advanced / 1:15-1:45 per 100m

SESSION PLANS

Level 1

WARM UP

Steady swim, pull, kick, swim routine to get you started.

If you aren’t familiar with the drills, we’ve popped a video just for you at the bottom of the page!

Take 30 seconds rest after each…

  • 100m Easy Swim
  • 100m Easy Pull
  • 100m Side Kick
  • 100m Easy Swim

BUILD

Fire up your engine…

  • 4 x 50m reps with 20 seconds rest after each

Swim each individual rep as “easy to fast”

MAIN SET

Aim to hold CSS Pace throughout, it should feel easy on the first few reps but hard to maintain by the final few reps!

If you aren’t familiar with CSS Pace head over to our Swim Calculator!

  • 10 x 100m with 20 seconds rest after each

COOL DOWN

Focus on holding form after a tough main set…

  • 8 x 25m with 10 seconds rest

Focus on having a nice long stroke and breathing every 3 strokes

Level 2

WARM UP

Steady swim, pull, kick, swim routine to get you started.

If you aren’t familiar with the drills, we’ve popped a video just for you at the bottom of the page!

Take 30 seconds rest after each…

  • 100m Easy Swim
  • 150m Easy Pull
  • 100m Side Kick
  • 150m Easy Swim

BUILD

Fire up your engine…

  • 6 x 50m reps with 20 seconds rest after each

Swim each individual rep as “easy to fast”

MAIN SET

Aim to hold CSS Pace throughout, it should feel easy on the first few reps but hard to maintain by the final few reps!

If you aren’t familiar with CSS Pace head over to our Swim Calculator!

  • 15 x 100m with 15 seconds rest after each

COOL DOWN

Focus on holding form after a tough main set…

  • 8 x 25m with 10 seconds rest

Focus on having a nice long stroke and breathing every 3 strokes

Level 3

WARM UP

Steady swim, pull, kick, swim routine to get you started.

If you aren’t familiar with the drills, we’ve popped a video just for you at the bottom of the page!

Take 30 seconds rest after each…

  • 150m Easy Swim
  • 150m Easy Pull
  • 150m Side Kick
  • 150m Easy Swim

BUILD

Fire up your engine…

  • 8 x 50m reps with 20 seconds rest after each

Swim each individual rep as “easy to fast”

MAIN SET

Aim to hold CSS Pace throughout, it should feel easy on the first few reps but hard to maintain by the final few reps!

If you aren’t familiar with CSS Pace head over to our Swim Calculator!

  • 20 x 100m with 10 seconds rest after each

COOL DOWN

Focus on holding form after a tough main set…

  • 8 x 25m with 10 seconds rest

Focus on having a nice long stroke and breathing every 3 strokes

Drills used in this session…

Swim Intensities

If you aren’t familiar with ‘CSS Pace’ head over to our Swim Calculator to find out more…

Swim Drills

If you aren’t familiar with some of the drills in this session head over to our Swim Videos section…

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