Session Focus

  • Technique 10% 10%
  • Speed 0% 0%
  • Threshold 10% 10%
  • Endurance 80% 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…

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