swim smooth level 1 swim sessions_large format-3

8/2/2019 Swim Smooth LEVEL 1 Swim Sessions_Large Format-3

1/23

Swim Smooth Swim Sessions Level 1 of 3

Session

Number:1

Aim:

Distance ObjectiveTarget Pace

Level

Rest Interval

(mm:ss)Extra Details

300 f/s Bilateral breathing f/s 1 00:30 Nice and easy

4 x 50 25m scull 1-4 into 25f/s 1 00:15Work through the 4 sculling drills to

enhance catch and pull through.

200 Pull buoy 1 00:30 Focus on good body roll from hips

Build Set: 4 x 50 25m fast into 25m easy f/s 4 On 1:30 Raise HR before main set.

Main Set: 400

Time Trial - as fast as you can, but

remember to pace yourself and get

an accurate finishing time and

record.

This will form the

base of your

target times.

n/a

We all hate putting ourselves through a

time trial, but just do what you can and

remember it is only a base-line from

which to improve!

Cool Down: 200

Standard Cool Down - 50 f/s into 50

back-stroke - into 50f/s into 50

"Leisure Stroke"

1 n/a n/a

Total

Distance:1500

To ascertain a base-line sustained swim speed from which to try and progress. Do NOT worry about how quick you swim -

Warm-up

Copyright www.swimsmooth.com 2006. All rights reserved. 1


2/23


Session

Number:2

Aim:


Level

Rest Interval



2 x 5025m breath every 5 into 25m breath

every 32 On 1:30

Chance to 'open-up' the lungs making

breathing every 3 so much easier

100 Pull buoy 1 00:30 Work on good catch and pull through

2 x 5025m breath every 3 into 25m breath

every 52 On 1:30 Reverse of previous 50m set - harder.

Drill Set:2 x (4 x

100m)

Perform set 1. as 25 drill into 75 f/s

(no fins), set 2. 50 drill into 50 f/s

(with fins). Set 1 perform a selection

of your favorite catch and pull drills,

set 2 perform a selection of your

favorite body roll drills.

1

0:20 between

each 100m and

extra 0:30

between the 2sets

E.g. Set 1: Scull 1,2,Doggy Paddle,

Fists. Set 2: 6/1/6, 6/3/6, Unco, Corpse

Kick.

Main set: 4 x 100 f/s

Perform 4 x 100 f/s without fins

concentrating on being long and

smooth through water

2Level 2 Time +

0:30

Try not to let your technique go out of the

window here!

Cool Down: 200 Standard Cool Down 1 n/a n/a

Total

Distance: 2000

To begin to learn the importance and value of some of the drills demonstrated in the Swim Smooth DVD

Warm-up:



3/23


Session

Number:3

Aim:


Level

Rest Interval


Warm-up: 3 x 100 100 f/s, 100 pull, 100 kick 1 00:10 Just cruising!

Build Set: 4 x 501-2 pull, paddles and bands, 3-4 pull

and bands2 On 1:20

When swimming with band only try to

focus on stretching out and increasing

arm turn-over.

4 x 25Torpedo

Kick (no

fins)

Stretch out. 2 00:15 Squeeze bum and point toes

4 x 5025 fast into 25 easy fins kick with

board3 00:20 Drive from hips

4 x 75 fins

drills25 6/1/6 into 25 f/s into 25 6/3/6 1 00:30 Really reach out into comfortable stretch

2 x 100 f/swith fins

To be done PFQ, concentrating ondrive from legs

5 00:45 PFQ = "Pretty Flipping Quick!"

4 x 75 fins

drills50 Popov into 25 f/s 1 00:30 Smooth Recovery

4 x 5025 easy into 25 fast fins kick with

board3 00:20 Drive from hips

4 x 25

Torpedo

Kick (no

fins)

As first set of 25m but kick on side

with one arm extended and the otherby your side.

2 00:15 Squeeze bum and point toes

Extras: 100F/s kick Time Trial (no fins) with or

without board5 01:00 Get ready for the burn!

Cool Down: 200 Standard Cool Down 1 n/a Easy

Total

Distance:2200

Improve Leg Kick Efficiency - yes that means you too fellas!

Main Set:



4/23


Session

Number:4

Aim:


Level

Rest Interval


100 f/s Easy 1 00:10 n/a

100 pull Good hip roll 1 00:10 n/a

100 kick Squeeze bum 2 00:10 n/a

2 x 50 sculls Work through sculling drills takingtime to feel the water

2 00:15 n/a

8 x 50

1+2 bands only, 3+4 pull and band

with mid-length tumble turn, 5+6 pull

and band with mid-length tumble

and 4 water-polo strokes out of

tumble, 7+8 bands only

2 On 1:30

This is a tough strength set, make sure

you feel well warmed-up before

commencing

Drill Set:4 x 100 fins

kick

2 x (50 kick into 50 f/s alternating

left, and right side torpedo) 2 On 2:15 Stretch out

Main Set:

500m

Pyramid

Drill Set

Pyramid to be done as 25 drill-25f/s,

50 drill-50f/s, 75 drill-75f/s, 100 drill-

100f/s.

2 n/a

This is a tough strength set due to the

nature of the drills. Select any of the

catch and pull drills and focus on pulling

through strong on the f/s sections, e.g.

25 Scull 1, 50 water-polo, 75 fists, 100

catch-up.

Extras:

2 x 50 deep

water

sprints

Start underneath the 5m flags andsprint to half-way, easy to the end.

Best done with a partner to race

against.

5 00:30Flat out from deep water to replicate a

mass triathlon start.


Total

Distance:2000

Chance to put some of the Swim Smooth DVD Drills into practice with your free-style stroke

Warm-up:



5/23


Session

Number:5

Aim:


Level

Rest Interval


Warm-up: 5 x 100

1. F/s Breath 3s, 2. Fins as 50 6/3/6

into 50 f/s, 50 3. F/s breath 3s odd

laps, breath 5s even laps, 4. Fins as

50 front torpedo kick into 50 f/s, 5.

F/s breath 5s

1 to 2 00:30Focus on feeling comfortable with

'hypoxic' breathing.

Main Set:

4 x (100

stroke count

+ 4 x 50

catch and

pull drills)

Count your strokes on first 100 and

then the idea is to reduce your

stroke count by at least 2 strokes

every time you do 100 f/s. For the

drills, choose your own favorites

from the DVD knowing which ones

work best for you.

2

0:30 after 100s

and 0:20 after

the 50s

Remember, you will increase your stroke

length (thus reducing your stroke count)

by not only pulling through stronger, but

also by focusing on improving your body

roll too.

Cool Down: 300 Long Smooth f/s strokes 1 n/a Easy cool down

Total

Distance:2000

Reduce Stroke Count - Increase Stroke Length and Efficiency



6/23


Session

Number:6

Aim:


Level

Rest Interval


200 f/s Easy 1 00:10 n/a

200 Popov

with finsRelax your shoulders 1 00:10 Good shoulder rotation.

200 Cork-Screw kick

Hands super-glued together,shoulders to ears.

2 00:10 Roll from hips

4 x 200

Fins: 1. Bilateral breathing 3s, 5s,

7s, 3s per 100m, 2. 4 x 25 6/3/6 into

75 f/s, 3. "1-2-Strong Stroke" (as

explained in the Swim Smooth

DVD), 4. Fins and Paddles work on

good catch.

2 01:00 Long and smooth

4 x 1001. Pull buoy, 2. Pull, paddles andbands, 3. Pull and Bands, 4. Bands

only

2 00:30This is a tough strength set, make sure

you feel well warmed-up before

commencing

2 x 1001 as 25 butterfly into 75 f/s, 2 as 25

backstroke into 75 f/s3 00:20

With your Butterfly, focus on chin down

and dive down after breath; with your

back-stroke focus on little finger entry

first and shoulders brushing past ears.

Extras:

2 x 50 deep

water

sprints

Start underneath the 5m flags and

sprint to half-way, easy to the end.

Best done with a partner to race

against.

5 00:30Flat out from deep water to replicate a



Total

Distance:2000

A 3-course main set to whet your stroke efficiency appetite!

Warm-up:

Main Set:



7/23


Session

Number:7

Aim:


Level

Rest Interval


300 f/s Easy 1 00:10 n/a

200 fins up

6/3/6, down

Popov

Work on body roll and recovery

simultaneously1 00:10 n/a

100 kick Squeeze bum - no fins 2 00:10 n/a

100

BackstrokeRelaxed, loose shoulders 1 n/a n/a

Build Set: 2 x 10025 easy, 25 moderate, 25 hard, 25

fast1 to 4

Level 2 Time +

0:30Raise Heart Rate

1 x 300

Short tumble-turn at the end of each

lap, I.e. turn 3m out from the wall

which makes it much harder to getgoing again, but great for increasing

strength

2 00:45 Harder than it sounds!

1 x 200To be done as 100 pull and bands

straight into 100 bands only3 00:30

Turn those arms over much quicker in

second 100m

1 x 100 25 polo - 50 f/s - 25 polo 3 00:20

Try to really lift head and shoulders up

out of the water during water-polo

exercise4 x 50 25 doggy paddle into 25 f/s 2 00:15 Pull along the imaginary rope!

Extras:2 x 50 dive

sprints

Start out of water and practice

sprinting against a partner for a full

50m.

5 On 2:30Flat out from deep water to replicate a



Total

Distance:

2000

Build Endurance & Strength

Warm-up:

Main Set:



8/23


Session

Number:8

Aim:


Level

Rest Interval


100 f/s Easy 1 00:10 n/a

4 x 50

sculling

drills

25 drill into 25 f/s 1 00:10 n/a

100 f/s Easy 1 00:10 n/a

100 finsUp 25 unco into 25 f/s left side,

down unco right side2 00:20 n/a

4 x 25

Torpedo

Kick

Kick on front no fins 2 00:20 Squeeze bum

200 fins Up 6/3/6 drill, down f/s 2 00:20 Cruising!

2 x 50

TorpedoKick

12.5 under-water f/s kick into fast lap

of f/s 2 00:20 Full 50m fast

200 f/s

Normal f/s breathing 3s up, 5s down

and completing the 200m with 25m

of head up water-polo

2 01:00

Try to really lift head and shoulders up

out of the water during water-polo

exercise

2 x 50

Torpedo

Kick

12.5 under-water f/s kick into fast lap

of f/s2 00:20 Full 50m fast

200 fins Up Popov, down f/s 2 00:20 Relaxed shoulders4 x 25

Torpedo

Kick

Kick on back no fins 2 00:20 n/a

100 fins Shoulder Tap drill 2 00:20 Controlled hand entry

Extras: 300 fins Super easy, super smooth swim. 1 00:20 n/a

Cool Down: 200 choice Your choice of cool down 1 n/a n/a

Total Distance: 2000

Warm-up:

Main Set:

Develop Aerobic Efficiency with a Pyramid set



9/23


Session

Number:9

Aim:


Level

Rest Interval


Main Set: 1500 Continuous aerobic f/s swim 2 n/a

You will hate me whilst you are doing

this swim, but thank me after when youfeel really good in the following session!



Session

Number:10

Aim:


Level

Rest Interval


100 f/s Easy 1 00:10 n/a

100

BackstrokeEasy 1 00:10 n/a

200 fins Up Popov, down f/s 1 00:10 n/a

100 kick No fins with board 2 00:10 n/a100 f/s Easy 1 00:10 n/a

Build Set: 8 x 50m 25 fast into 25 easy 3 On 1:30 n/a

Main Set: 8 x 100 f/s1 - 4 f/s, 5+6 pull paddles and

bands, 7 bands only, 8 f/s2 to 3

Level 2 Time +

0:30

Remember, its just aerobic, so not too

quick!



Warm-up:

Long Continuous free-style aerobic swim. Some may say that this is a highly boring swim session, however, its purpose is to

allow you to swim uninterrupted for a prolonged period really working on your efficiency. Make sure you loosen up and stretchwell before this session as there is no warm-upper se . This is to encourage you to set off at a steady comfortable pace and

hopefully avoiding a 'blow-up'. Its all about pacing yourself!

Improve aerobic endurance



10/23


Session

Number:11

Aim:


Level

Rest Interval


Warm-up: 400 f/s Easy 1 to 2 01:00Don't fear the distance, just get in there

and cruise up and down!

2 x 400 fins

Set 1: Alternate up Popov, down f/s

with up Corpse Kick, down f/s. Set 2:

Normal f/s with fins - get

progressively faster per 100m by 3-5

seconds, so that the last 100m is

VERY quick.

2 to 5 00:45Feel like you're driving forward from hipsand generating most of the propulsion

from the legs on second set.

4 x 100

1. Pull, Paddles and Bands, 2. Pull

and Bands, 3. Bands Only, 4. Pull

and Bands

2 00:30 Strong pull through.

10 x 50 1 - 4 on 65s, 5 - 8 on 70s, 9 + 10 on75s 3 As per 'objective' Feel good!


Total

Distance:2200

A blend of aerobic endurance and strength

Main Set:



11/23


Session

Number:12

Aim:


Level

Rest Interval


Warm-up: 400Easy f/s with 4th 50m of every 200

backstroke1 01:00

Don't fear the distance, just get in there

and cruise up and down!

4 x 100 kick

(fins)

25 left side kick, 25 right side kick,

25 front torpedo, 25 back torpedo1 00:30 Really make sure you stretch out!

8 x 50 kick

(no fins)

with board

1-2 on 80s, 3-4 on 75s, 5-6 on 70s,

7-8 on 65s2 As per 'objective' Squeeze bum

Main Set:

4 x (100 pull

+ bandsstraight into

100 f/s)

This is a very tough set - really focus

on turning your arms over quickly on

the pull and bands set. Imagine your

arms are like a bicycle in low gear:I.e. minimal load but high cadence.

Use a Wetronome Stroke Pace

device to help you attain these

higher stroke rates.

3 00:30 You'll feel great on second 100mcompared to the first!

Extras: 100 fins Up Popov, down f/s 1 00:20 Easy


TotalDistance:

2200

Kick Set:

Strength Endurance and Stroke Rate - the perfect session to use a Wetronome with! (www.wetronome.com)



12/23


Session

Number:13

Aim:


Level

Rest Interval


Warm-up: 300 Easy f/s breathing every 3 1 00:45 n/a

2 x 200 Fins Up Corpse Kick, Down f/s 2 00:30Really make sure you stretch out! Roll

from hips

300 Steady f/s breath 3s up, 5s down 2 00:45 Focus on exhalation

4 x 100 As 25 choice of catch drill into 75 f/s 2 00:30 n/a

300 Breath every 5 2 00:45 n/a

8 x 50

1 - 4 Pull, Paddles and Bands, 5 - 8

Pull and Bands. 2 00:20 n/a


Total

Distance:2200

Steady Aerobic Session

Main Set:



13/23


Session

Number:14

Aim:


Level

Rest Interval


200 f/s

breathe 3sEasy f/s breathing every 3 1 00:45 n/a

2 x 50 As 25 fast into 25 easy 3 00:15 n/a

200 fins As Popov up 6/3/6 down 1 00:45 n/a2 x 50 As 25 easy into 25 fast 3 00:15 n/a

2 x 50 As 25 easy into 25 fast 3 On 1:30 n/a

Main Set: 6 x 200

1 - 3 aerobic f/s breathing 3s up and

5s down, 4 pull, paddles and bands,

5 fins, 6 f/s breathe every 5

2 to 3Level 2 Time +

0:30

Keep pacing consistent and general

pace under control


Total

Distance:2100

Warm-up:

Improve Aerobic Endurance, similar to Session 10 but 200s instead of 100s



14/23


Session

Number:15

Aim:


Level

Rest Interval


200 Easy f/s breathing every 3 1 01:00 n/a

200 Pull, Paddles and Bands 2 00:45Don't go too hard on this set, just feel the

water!

200 fins As Popov up f/s down 1 00:30 n/a

4 x 50 As 25 scull into 25 f/s 1 00:15 n/a

Build Set: 4 x 50 Breathe every 7 strokes 3 On 1:30 Hypoxic set - quite tough!

Main Set: 4 x (50, 100,150)

50s are to be done as 25 water polo

25 f/s, 100s as short tumble-turnbefore the wall, 150s starting each

50m with 12.5m Butterfly

2 to 3

50s plus 0:20,

100s plus 0:30,

150s plus 1:00

This is a tough set so watch out!


Total

Distance:2200

Improve strength endurance and practice open water specific skills

Warm-up:



15/23


Session

Number:16

Aim:


Level

Rest Interval


100 f/s Easy 1 00:10 n/a

100 pull Good hip roll 1 00:10 n/a

100 kick Squeeze bum 2 00:10 n/a

4 x 50 scullsWork through sculling drills taking

time to feel the water2 00:15 n/a

Build Set: 2 x 100Building to fast over the course of

the 100m1 to 4 Level 3 + 0:30

Just use this set to raise your heart rate,

don't bust a gut!

Drill Set: 2 x 100 finskick

2 x (50 kick into 50 f/s alternatingfront, left, and right side torpedo)

2 On 2:00 Stretch out

Main Set:

4 x (100

PFQ + 10

sec. RI, 50

PFQ +

10sec. RI,

50 PFQ)

Speed endurance set to be done as

100m flat out, take an accurate 10

seconds rest, then 50m flat out,

another 10 seconds rest and then

50m flat out. Record your time you

finish on and subtract 20 seconds togive you your 'unbroken' split.

4 to 5

Level 3 + 0:20 +

1:30, i.e. a lot of

rest between

intervals so work

hard!

This is a very challenging but enjoyable

session. Make sure you are consistent

with your times. Have a go doing the last

2 sets with fins, sounds easy but you'll

find you actually work harder! If you are

prone to cramping with the fins exerciseextreme caution if choosing to do this!



Total

Distance:2200

Warm-up:

Development of Speed Endurance



16/23


Session # 17

Aim:


Level

Rest Interval


Main Set: 1500m Continuous aerobic f/s swim 2 n/a

You will hate me whilst you are doing

this swim, but thank me after when youfeel really good in the following session!



Session # 18

Aim:


Level

Rest Interval


5 x 100

1. F/s breathe 3s, 2. Pull and Bands,

3. Kick, 4. F/s breathe 5s, 5. 2 x 50

scull set.

1 00:30 n/a

500 fins

Drill up, f/s down 1. 6/1/6, 2. 6/3/6, 3.

Shoulder Tap, 4. Popov, 5. CorpseKick

1 00:45Don't go too hard on this set, just feel the

water!

Build Set: 10 x 50Build each 50m starting from slow to

fast.1 to 4 On 1:00

Slightly less rest than usual to prepare

you for the main set.

Main Set:4 x ( 3 x 100

f/s)

Set 1 = Level 3 + 0:25, set 2 = Level

3 + 0:20, set 3 = Level 3 + 0:15, set

4 = Level 3 + 0:10.

3 to 4 As per Objective

This is a tough set so be prepared! Each

set of 4 x 100 has 5 seconds less rest

than the previous set, so it is what we

term "progressive"



As session 9 (repeated). Long Continuous free-style aerobic swim. Some may say that this is a highly boring swim session, however, its purpose is to allowyou to swim uninterrupted for a prolonged period really working on your efficiency. Make sure you loosen up and stretch well before this session as there is

no warm-up per se. This is to encourage you to set off at a steady comfortable pace and hopefully avoiding a 'blow-up'. Its all about pacing yourself!

This is it, the mother-of-all-sessions! The session which forms 20 x 100m is the 'gold standard' of distance free-style swimming, aiming to hold your best time

per 100m bearing in mind you have 20 to do. This first time, we will do the set with decreasing rest every set of 4 x 100s, but normally we would swim this set

with consistent rest. Give it a go!

Warm-up:



17/23


Session

Number:19

Aim:


Level

Rest Interval


Warm-up: 200 f/s Easy 1 00:10 n/a2 x 100 Torpedo kick with fins (no board) 2 00:30 n/a

200 Fins Popov (perfectly!) 1 00:20 Squeeze bum

2 x 100 Pull and Bands 2 00:30 Cruising!

200 As 25 scull into 25 f/s 2 00:20 Full 50m fast

4 x 50At threshold pace or just a fraction

quicker3 to 4 Level 3 + 0:30

Try to remain relaxed as much as

possible whilst swimming relatively

quick.

200 As 25 doggy paddle into 25 f/s 2 00:20 Pull along the rope!2 x 100 Paddles 2 00:30 No Pull buoy, feel the water

200 Fins 6/3/6 (perfectly!) 1 00:20 n/a

2 x 100 Kick with fins and boards 2 00:30 Controlled hand entry



Total

Distance:2200

Aerobic Efficiency Pyramid

Main Set:



18/23


Session

Number:20

Aim:


Level

Rest Interval

(mm:ss)

Extra Details

200 f/s Easy 1 01:00 n/a

300 fins 3 x (25 L unco, 25 R unco, 50 f/s) 1 00:45 n/a

200 pull No band focus on core stabilization 1 00:30 n/a

100 kick With board 2 00:15 n/a

8 x 50 Sprint every 4th 50m On 1:05

6 x 50 Sprint every 3rd 50m On 1:10

4 x 50 Sprint every 2nd 50m On 1:15

2 x 50 Sprint every 50m On 1:20


Cool Down: 200 Standard Cool Down 1 n/a n/aTotal

Distance:2200

Main Set:

Just make turn-

around time on

non-fastintervals, but

really crank up

the pace on the

sprint efforts

level 5+

As you progress through this set the restintervals actually increase giving you

more time to complete each 50m,

however the frequency of the sprints also

increases making this a real quality set.

Develop speed efficiency and maintain smooth stroke even when fatigued

Warm-up:



19/23


Session

Number:21

Aim:

Distance Objective Target PaceLevel

Rest Interval(mm:ss)

Extra Details

100f/s Easy 1 00:30 Breathe-bubble-bubble-breathe

4 x 50 4 x (25 sculling drills into 25 f/s) 1 00:15 Work through the 4 sculling drills

100 fins 4 x (50 Popov into 50 f/s) 1 00:30 Loosen off the shoulders

4 x 50 25 fast into 25 easy 3 On 1:30 Build your Heart Rate

Main Set: 2 x (2 x 200)

Try holding a pace just above

threshold (i.e. your Time Trial pace),but make sure whatever pace you

start off on that you hold this. No

prizes for inconsistency but many

rewards for consistent swimming!

4Level 3 Time +

0:20

This is a tough set so be prepared. Don'tget carried away on the first few intervals

as you need to sustain your pace for the

full set.

Drills:4 x 100 fins

drills

50m drill into 50m f/s. 1. 6/1/6, 2.

6/3/6, 3. Popov, 4. Shoulder Tap.1 00:20

Chance to relax after that tough main

set!

Extras: 4 x 50Deep Water Sprint Starts from the5m flag to the 25m mark and then

easy to the end of the pool.

5+ 00:30 Have a go racing a partner on this one!

Cool Down: 200 Your Choice 1 n/a n/a

Total

Distance:2200

Warm-up:

Develop sustainable aerobic threshold pace



20/23


Session

Number:22

Aim:

Distance Objective Target PaceLevel

Rest Interval(mm:ss)

Extra Details

100 f/s Easy 1 00:30 n/a

200 pull Good Body Roll 1 00:30 n/a

200 kick With Kick Board, but no fins 2 00:30 Squeeze bum and point your toes!

100 f/s Easy 1 00:30 n/a

Build Set: 4 x 50 1 - 4 Pull and Bands 2 On 1:10 Increase arm turn-over

Main Set: 3 x 300

Set 1. Fins and Paddlesconcentrating on a good initial catch,

Set 2. Fins only hypoxic breathing

up 3s, down 5s, Set 3. F/s with no

fins just focusing on being relaxed!

2 01:00

Really try and relax during this set and

enjoy the sensation of cutting through

the water smoothly.

Extras: 8 x 50

1 - 4 as 50m building to fast, 5 - 8

each 50m progressively faster than

last by ~2 seconds with last 50m asa sprint

2 to 5 On 1:20 n/a

Cool Down: 200 Your choice 1 n/a n/a

Total

Distance:2300

Easier recovery-type session with longer, steadier intervals focusing on being relaxed and smooth in the water.

Warm-up:



21/23


Session

Number:23

Aim:


Level

Rest Interval


Warm-up: 200 f/sEvery 4th 50m backstroke to help

loosen off the shoulders1 01:00 n/a

Drill Set: 5 x 200 fins

2 x (50 drill into 50 f/s). Set 1. Unco,

Set 2. Corpse Kick, Set 3.

Corkscrew Kick, Set 4. Straight Arm,

Set 5. Popov

1 00:30

Use these drills or choose your own from

the body roll and recovery section of the

DVD

Build Set: 4 x 50

Alternating 50s as odd numbers at

400m TT pace, even numbers super

easy and relaxed.

1 to 4 On 1:20 Really try to relax on all these 50s

Main Set: 8 x 100 f/s

Try to maintain the fastest pace

possible each 100m without getting

too carried away at the start and

blowing up by number 5 or 6. Theyneed to be fast, but they also need

to be consistent!

Fastest

MAINTAINABLE

pace, ~Level 4

Level 3 + 0:20

This session is tough - take a partner

along with you for a bit of

encouragement and motivation!

Extras: 100 Easy fins f/s long and smooth 1 00:45 n/a

Cool Down: 100 Your choice 1 n/a n/a

Total

Distance:2400

To develop consistency in your intervals when under pressure to swim quicker than usual. This is a tough session, so make

sure you're up for it!



22/23


Session

Number:24

Aim:

Distance Objective Target Pace LevelRest Interval


200 f/s Easy 1 00:20 n/a

1 x 200 Pull With pull buoy, no bands 1 00:20 Focus on good body roll from the hips

2 x 100 KickWith fins as 50 Front Torpedo - into - 50

Back Torpedo2 00:20 Stretch out!

200 f/s

At 400 Time Trial Pace from session 1 + 5

seconds per 100m 2 00:30

By now, your previous 400 Time Trial pace should

be feeling relatively easy. During this 200m you

are swimming at that pace PLUS 5 seconds per100m, so this should be very comfortable. Swim

Smooth!

2 x 100 f/sAt 400 Time Trial Pace from session 1 - 5

seconds per 100m4 Level 3 + 0:15

Whilst this won't be a total breeze like the 200m as

you are swimming 5 seconds QUICKER per 100m

than your Time Trial, you should now have the

fitness to hold your stroke together when

swimming quick.

200 f/s At 400 Time Trial Pace from session 1 + 5seconds per 100m

2 00:30



are swimming at that pace PLUS 5 seconds per

100m, so this should be very comfortable. Swim

Smooth!

2 x 100 f/sAt 400 Time Trial Pace from session 1 - 5

seconds per 100m4 Level 3 + 0:15

Whilst this won't be a total breeze like the 200m as

you are swimming 5 seconds QUICKER per 100m

than your Time Trial, you should now have the

fitness to hold your stroke together when

swimming quick.

200 f/sAt 400 Time Trial Pace from session 1 + 5

seconds per 100m2 00:30



are swimming at that pace PLUS 5 seconds per

100m, so this should be very comfortable. Swim

Smooth!

Extras: 8 x 50

1 - 4 as 50m building to fast, 5 - 8 each 50m

progressively faster than last by ~2 seconds

with last 50m as a sprint

2 to 5+ Level 3 + 0:15

By the end of this session you may be quite

fatigued, try to hold your form in the last few 50m

sprints and feel good at this higher pace.



To really feel comfortable at just above and just below your Time Trial pace from session 1.

Warm-up:

Main Set:



23/23


Session

Number:Final TT

Aim:


Level

Rest Interval



4 x 50 25m scull 1-4 into 25f/s 2 00:15Work through the 4 sculling drills to

enhance catch and pull through.

200 Pull buoy 2 00:30 Focus on good body roll from hips

Build Set: 4 x 50 25m fast into 25m easy f/s 4 On 1:10 Raise HR before main set.

Main Set: 400

Time Trial - as fast as you can, but

remember to pace yourself and get

an accurate finishing time and

record.

How fast can you

go?n/a

Let Swim Smooth know how you went:

[email protected]

Cool Down: 200

Standard Cool Down - 50 f/s into 50

back-stroke - into 50f/s into 50

"Leisure Stroke"

1 n/a n/a

Total

Distance:1500

Warm-up

Chance to see how much quicker you are swimming now after 8 weeks "in the drink". Swim Smooth would love to hear of your

improved performances or how you thought the sessions were for you. Please send your stories to [email protected].

Thankyou! You may like to now repeat this 8 week program or modify for your own interest. This 24 session program

incorporates most elements of improving your distance free-style aspirations, however, individual sprint and alternative session

planners are available by registering your interest to [email protected].


swim smooth level 1 swim sessions_large format-3

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