Session Focus
- Technique 5%
- Speed 15%
- Threshold 65%
- Endurance 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 for each rep to get quicker throughout the set.
Be sure to set off steady and then gradually ramp up the effort so you are swimming your fastest 100’s at the end!
Ideally, you’ll start slower than your CSS Pace… but finish faster!
If you aren’t familiar with CSS Pace head over to our Swim Calculator!
- 10 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 to the left on odd lengths and right on even lengths
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 for each rep to get quicker throughout the set.
Be sure to set off steady and then gradually ramp up the effort so you are swimming your fastest 100’s at the end!
Ideally, you’ll start slower than your CSS Pace… but finish faster!
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 to the left on odd lengths and right on even lengths
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 for each rep to get quicker throughout the set.
Be sure to set off steady and then gradually ramp up the effort so you are swimming your fastest 100’s at the end!
Ideally, you’ll start slower than your CSS Pace… but finish faster!
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 to the left on odd lengths and right on even lengths
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…
