| Phase | Activity | TRT/Rest | Dist: | Dur: | Total |
| W/U | 2 x 200m as:
1 x 200m FC as 1 x 50m Kick, 1 x 150m Swim (rest after 200m) |
15” after each 200m | 400 | 8 | 8 |
| MAIN | 4 x 75m @ FC 80% Effort | 1:30 | 300
/700 |
6 | 14 |
| 4 x 75m @ BC 80% Effort | 1:45 | 300
/1000 |
7 | 21 | |
| 2 x 100m as:
1 x 100m FC ‘Zip it Up’ Drill 1 x 100m BC ‘Slomo’ Drill |
2:15 | 200
/1200 |
5 | 26 | |
| 4 x 75m @ BR 80% Effort | 2:00 | 300
/1500 |
8 | 34 | |
| 2 x 100m as:
1 x 100m BR ‘3 kicks, 1 Pull’ 3K1P 1 x 100m FC ‘Catch Up’ Drill |
2:30 | 200
/1700 |
5 | 39 | |
| 8 x 25 CH Sprint | 1:00 | 200
/1900 |
8 | 47 | |
| S/D | 200m + (‘til end) CH Easy, long, smooth, silent swimming | 4:00 | 200
/2100 |
8 | 55+ |
This is a diluted version of the A1 plan for the same evening session. Distance covered is reduced to 2100m from 2700m. The Warm Up and Swim Down are reduced from 600m to 400m and 300m to 200m respectively.
Potentially increase the length of S/D given this age group and the need and benefits of a longer swim down.
TRT for the 4 x 75ms was increase by 15 seconds for each stroke.
Splits only available for the FC 1:15 so unsure how or whether to adjust the rest/
They were 3 minutes slower out of the warm up and gained more time on the BR 4 x 75m
By the last 15 minutes with the 8 x 25m CH sprints they were 6 minutes off schedule.
These were swum in 0:23 for FC.
However, there was enough margin to do a swim down in the 7 minutes remaining.
Coaching and Teaching Swimming 