Session Focus
- Technique 10%
- Speed 0%
- Threshold 10%
- Endurance 80%
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 and some single arm drills to get you warmed up.
If you aren’t familiar with the drills, we’ve popped a video just for you at the bottom of the page!
- 100m Easy Swim
- 4 x 25m Single Arm 1 (5 seconds rest after each)
- 4 x 25m Single Arm 2 (5 seconds rest after each)
- 4 x 25m Single Arm Un-Co (5 seconds rest after each)
BUILD
Fire up your engine…
- 4 x 50m reps with 20 seconds rest after each
Aim for each rep to be quicker than the previous
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!
- 3 x 400m with 60 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 pushing all the way to your thigh
Level 2
WARM UP
Steady swim and some single arm drills to get you warmed up.
If you aren’t familiar with the drills, we’ve popped a video just for you at the bottom of the page!
- 100m Easy Swim
- 4 x 25m Single Arm 1 (5 seconds rest after each)
- 6 x 25m Single Arm 2 (5 seconds rest after each)
- 6 x 25m Single Arm Un-Co (5 seconds rest after each)
BUILD
Fire up your engine…
- 6 x 50m reps with 20 seconds rest after each
Aim for each rep to be quicker than the previous
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!
- 4 x 400m with 45 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 pushing all the way to your thigh
Level 3
WARM UP
Steady swim and some single arm drills to get you warmed up.
If you aren’t familiar with the drills, we’ve popped a video just for you at the bottom of the page!
- 150m Easy Swim
- 6 x 25m Single Arm 1 (5 seconds rest after each)
- 6 x 25m Single Arm 2 (5 seconds rest after each)
- 6 x 25m Single Arm Un-Co (5 seconds rest after each)
BUILD
Fire up your engine…
- 8 x 50m reps with 20 seconds rest after each
Aim for each rep to be quicker than the previous through reps 1-4 and then 5-8
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!
- 5 x 400m with 45 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 pushing all the way to your thigh
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…
