Session Focus
- Technique 20%
- Speed 70%
- Threshold 10%
- Endurance 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…
