Session Focus
- Technique 50%
- Speed 30%
- Threshold 20%
- 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 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!
- 200m 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 75m reps with 20 seconds rest after each
Swim each 75m as 1 length easy, 1 length medium, 1 length fast
MAIN SET
Repeat through all of the below 4 times for a main set total of 1000m…
- 100m Breathe left side only on length 1+3 and right side only on 2+4 (10 seconds rest)
- 75m Open Water Turns – no touching the walls! (10 seconds rest)
- 50m Practice sighting twice per length (10 seconds rest)
- 25m Sprint from Open Water Start (10 seconds rest)
COOL DOWN
Easy swim to finish…
- 200m Easy Swim
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!
- 200m Easy Swim
- 8 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…
- 6 x 75m reps with 20 seconds rest after each
Swim each 75m as 1 length easy, 1 length medium, 1 length fast
MAIN SET
Repeat through all of the below 5 times for a main set total of 1250m…
- 100m Breathe left side only on length 1+3 and right side only on 2+4 (10 seconds rest)
- 75m Open Water Turns – no touching the walls! (10 seconds rest)
- 50m Practice sighting twice per length (10 seconds rest)
- 25m Sprint from Open Water Start (10 seconds rest)
COOL DOWN
Easy swim to finish…
- 200m Easy Swim
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!
- 200m Easy Swim
- 8 x 25m Single Arm 1 (5 seconds rest after each)
- 8 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…
- 8 x 75m reps with 20 seconds rest after each
Swim each 75m as 1 length easy, 1 length medium, 1 length fast
MAIN SET
Repeat through all of the below 6 times for a main set total of 1500m…
- 100m Breathe left side only on length 1+3 and right side only on 2+4 (10 seconds rest)
- 75m Open Water Turns – no touching the walls! (10 seconds rest)
- 50m Practice sighting twice per length (10 seconds rest)
- 25m Sprint from Open Water Start (10 seconds rest)
COOL DOWN
Easy swim to finish…
- 200m Easy Swim
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…
