Too ambitious and doesn’t cater for the hesitant starts as the competitive swimmers join the late. This can delay the warm up by 5 minutes. Another 5 minutes can be lost in catch-up chatter 🙂 Once underway they swim like clockwork and can often, but not always, make up lost time. The (brackets) indicate where times have been adjusted. 2/3rd of the way through a set was cut and the swimmers given an ‘either or’ option over 8 x 25m CH with dive sprints or 4 x 100m CH. The ‘official’ Swim Down was also reduced, but the 4 x 100s meant they were there already.
| Phase | Activity | TRT/Rest | Dist: | Dur: | Total |
| Increasing feel for the water and design to help you master stroke rate | |||||
| W/U | 1 x 400m FC/BC Mix up as you wish | Continual swim | 400m | 8 | 8 |
| MAIN |
8 x 50m FC
Work on underwater DLK. Fast Break Outs. High Stroke Rate |
1:00 | 400m | 8 | 16 |
| 4 x 100m
FC Arms or BC Arms Only. Aim for distance per stroke. |
02:00 | 400m | 8 | 24 | |
| 1 x 400m Super Slow Swimming – Controlled, feel how far you can travel | 01:00 rest at end of 400m | 400m | 8 | 32 (40) | |
| 8 x 50m FC (or CH and adjust TRT)
Set a target for the number of underwater DLK you will do and stick with it! Fast Break Outs. High Stroke Rate. Tight Streamlines mandatory. Keep your core braced. |
1:00 | 400m | 8 | 40 | |
| EITHER | 4 x 100m CH | 01:45
02:00 |
400m | 8 | 48 (56) |
| OR | 8 x 25m CH (dive from deep end if prefered)
Work on underwater DLK. Fast Break Outs. High Stroke Rate |
0:20 | 200m | 4 | 52 |
| 1 x 400m Super Slow Swimming – Controlled, feel how far you can travel | 400m (100) | 8 | 60 | ||
| Totals | 3000m (2700m) | 1 hour |
Coaching and Teaching Swimming 