From this session plan for A1 Competitive three other sessions plans are worked up to cover a six lane Pool: A2 (Competitive), B Fitness and C Fitness. These are printed off in 24pt for the poolside, excluding Distance, Duration and Total.
| Phase | Activity | TRT/Rest | Dist: | Dur: | Total |
| W/U | 3 x 200m as:
1 x 200m FC as 1 x 50m Kick, 1 x 150m Swim (rest after 200m) |
15” after each 200m | 600 | 12 | 12 |
| MAIN | 4 x 75 @ FC 80% Effort | 1:15 | 300
/900 |
5 | 17 |
| REST | 1 | 18 | |||
| 4 x 75m @ BC 80% Effort | 1:30 | 300
/1200 |
6 | 24 | |
| 2 x 100m as:
1 x 100m FC ‘Zip it Up’ Drill 1 x 100m BC ‘Slomo’ Drill |
2:15 | 200
/1400 |
5 | 29 | |
| 4 x 75m @ BR 80% Effort | 1:45 | 300
/1700 |
7 | 36 | |
| REST | 1 | 37 | |||
| 4 x 75m @ FLY ‘Single Arm Drill’ 70% Effort | 1:45 | 300
/2000 |
7 | 44 | |
| 2 x 100m as:
1 x 100m BR ‘3 kicks, 1 Pull’ 3K1P 1 x 100m FC ‘Catch Up’ Drill |
2:30 | 200
/2200 |
5 | 49 | |
| 8 x 25 CH Sprint | 0:30 | 200
/2400 |
4 | 53 | |
| S/D | 300m + (‘til end) CH Easy, long, smooth, silent swimming | 4:00 | 300
/2700 |
6 | 59+ |
For the A1 Competitive swimmers the splits were:
4 x 75m FC 1:07/1:08 giving them 7/8 seconds rest. Increase the TRT next time to 1:20 ?
4 x 75m BC 1:12/1:10 giving them 18/20 second rest. More than enough. So reduce?
4 x 75m BR 1:19/1:22 giving them 23/26 seconds rest. Reduce this or about enough?
4 x 75m Fly ‘Single Arm’ 1:22 giving them 23 seconds rest.
In both cases the 2 x 200m was rolled into a 400m without a rest. Necessary as they were getting behind on this session after 25 mins.
For a 2600m swim this came in at exactly 60 mins.
They did a 200m, not a 300m Swim Down.
Coaching and Teaching Swimming 