Session Focus

  • Technique 20% 20%
  • Speed 70% 70%
  • Threshold 10% 10%
  • Endurance 0% 0%

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 Pull
  • 100m Easy Swim

BUILD

Fire up your engine…

  • 4 x 75m reps with 15 seconds rest after each

Swim each individual rep as 25m easy / 25m medium / 25m fast

MAIN SET

No pace targets for this… just swim each rep as fast as you can! If the rest feels like its too long… you aren’t trying hard enough!

  • 4 x 100m MAX EFFORT with 3 minutes rest after each
  • 4 x 50m MAX EFFORT with 2 minutes rest after each
  • 4 x 25m MAX EFFORT with 1 minute 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
  • 200m Side Kick
  • 150m Easy Pull
  • 100m Easy Swim

BUILD

Fire up your engine…

  • 6 x 75m reps with 15 seconds rest after each

Swim each individual rep as 25m easy / 25m medium / 25m fast

MAIN SET

No pace targets for this… just swim each rep as fast as you can! If the rest feels like its too long… you aren’t trying hard enough!

  • 4 x 100m MAX EFFORT with 3 minutes rest after each
  • 4 x 50m MAX EFFORT with 2 minutes rest after each
  • 4 x 25m MAX EFFORT with 1 minute 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…

  • 200m Easy Swim
  • 200m Easy Pull
  • 200m Side Kick
  • 200m Easy Pull
  • 200m Easy Swim

BUILD

Fire up your engine…

  • 8 x 75m reps with 15 seconds rest after each

Swim each individual rep as 25m easy / 25m medium / 25m fast

MAIN SET

No pace targets for this… just swim each rep as fast as you can! If the rest feels like its too long… you aren’t trying hard enough!

  • 4 x 100m MAX EFFORT with 3 minutes rest after each
  • 4 x 50m MAX EFFORT with 2 minutes rest after each
  • 4 x 25m MAX EFFORT with 1 minute 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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