A two way split between T2 and T3 swimmers with a lane for masters and another for a disability swimming. The session goes on the whiteboard. T2 and T3 and supervised, usually going off on the whistle and rarely knowing what they are doing until they are told … some read the board and get on with it.
4 x 150 (T3 x 2) as
50 FC, 50 FC single arm, 50 BC 3.00/3.30
Front Crawl single arm will be a new one to them, though this is in effect what many do when I ask for Fly Single arm. Here for variety. Single arm to be smooth with the head kept low to the water on the turn.
600m 12/15 mins
4 x 75 (T3 x2)
as 25 mod, 25 firm, 25 sprint. alt 75 Fc, 75 No.1. Form stroke. 2.15/2.30
I like the idea of trying to get even non-squad swimmers to vary their pace and to know and feel the difference between modest, firm and sprint, between a steady pace, a strong swim without increasing the stroke rate, then a flat out sprint. Some swimmers only have two gears, slow or flat out.
The odd distances gives variety. As a coach you have to move up and down the pool too. No harm in that. You should be following them up and down the pool anyway.
4 x50 as 50 FC Hypoxic 5/7
as 50 FC Hypoxic 7/9
500m 11/16 mins
3 x 100 as 25 MAX, 75 Stroke Count reducing count by at least one stroke per length on each 25m in the 75m.
Increasingly the pattern is
2 x 50m as i) FC, ii) BR
6 x 25m IM Order as BC, BR, FLY, FC, FC, FC, FC (depends on the number of swimmers)
2 x 25m i) FC ii) Choice
200m Swim Down