Training advice
Updated 2-July-2007
Swimming sessions
Autumn technique sessions, October - November
drill session - counting strokes
drill session - GOLF
drill session - breathing, stroke count
a drill session - technique and timming
drill session - easy asymmetrical pyramid
drill session - plus long swims
200s swim/pull/paddles
a drill session - 100s drill/swim
400s swim/pull/paddles
pyramid swim/pull/paddles
200s/50s/100s swim/pull/paddles
drill session - 400/600/800 drill/swim
drill session - 400/2x200s/4x100s drill/swim
400s/300s/200s/100 swim/pull/paddles
drill session - 4x100/400/4x200/400 drill/swim/paddles with focus on stroke
100s swim/pull/paddles
a drill/strength session - 100/200s/400s/200s/100 drill/pull/paddles pyramid - focus on stroke and body position
400/4x200/400/3x100/400/2x50/400/25 swim/pull/paddles
Winter technique/endurance/strength sessions, December - January
drill/strength session - 200s/133s/66s drill/pull/paddles
200s/50s swim/pull/paddles
drill/endurance session - 133/66/100s swim/pull/paddles with variable recovery
50s swim/pull/paddles
technique/endurance session - pyramid swim/pull/paddles with short recovery
300s/200s/100s swim/pull/paddles
100s swim/pull/paddles with variable recovery
100s swim/pull/paddles
long endurance session - swim/pull/paddles
Winter/Spring endurance/build sessions, February - March
400s swim/pull/paddles + fast 50s
200s swim/pull/paddles on 1500m race pace
400s,300s,200s,100s swim/pull/paddles
100s/400 swim/pull/paddles
1000 time trial / 100s on 1000m pace
200s swim/pull/paddles
400/300/200/100s
100s swim/pull/paddles
200s/100s/50s/25s swim/pull
short pyramid - swim/pull
50s increasing effort 80%-95% with 200 easy pull
100s swim/pull with paddles
100s and 25s treshold session
133s,400,66s,400,33s at 1500m pace
400/300/200/100 race pace, 50s easy
100/200/400/800/400/200/100
200s at 75/80/90/100% effort, 50s easy
2x400/4x200/8x800 at 70/75/80% effort, easy kick
200s/100s/50s at 800m/400m/200m pace
20x33/10x66 with a short recovery
100s fast/50s easy
400s kick,pull,fast/100s easy
Race season sessions, April - August
100s/66s/33s fast/400s easy
400,200s,100s,50s race pace /50s easy
easy pre-race session with a few sprints
pace judgement set - 2x(4x100 desc/9x66 decs)
race pace set - 8x(25/50/100)
race pace set - 200s/100s at 1500 race pace
race pace set - 33/66/100/100/66/33 pyramids at 1500m race pace
race pace set - 66/33/ at 400m race pace
open water set - 300s as 100hard/150steady/50kick
race pace 400/2x200/4x100/2x200/400
race pace set - 20x100
pace judgement/speed improvement set - 2x400/2x(200/133/66)/10x33
pre-race set - 400/133/400/2x66/400/4x33 a steady swim with a few short bursts
speed improvement set - 6x66/12x33/6x66/12x33 a fast swim with a long recovery
pace control set - long pyramide 33/100/400/800/400/100/33
pace control/speed improvement set - 20x100 at variable speed with variable rest
pace control/speed improvement set - 400 steady, 3x66 fast, 800 easy, 6x33 sprint
technique/speed improvement set - 33 fast/200 drill/33 fast repeated 6 times
pace control set - 4x(5x100 as slow/steady/steady/steady/fast)
Race season sessions, August - September
pyramid session
100m swims session
400m swims session
long pyramid session