| 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 | 10 | 10 |
| MAIN | 4 x 50m @ FC 80% Effort | 1:30 | 200
/600 |
6 | 16 |
| 4 x 50m @ BC 80% Effort | 1:45 | 200
/800 |
7 | 23 | |
| 2 x 100m as:
1 x 100m FC ‘Zip it Up’ Drill 1 x 100m BC ‘Slomo’ Drill |
2:30 | 200
/1000 |
5 | 28 | |
| 4 x 50m @ BR 80% Effort | 2:00 | 200
/1200 |
8 | 36 | |
| 2 x 100m as:
1 x 100m BR ‘3 kicks, 1 Pull’ 3K1P 1 x 100m FC ‘Catch Up’ Drill |
2:30 | 200
/1400 |
5 | 41 | |
| 8 x 25 CH Fast | 1:00 | 200
/1600 |
8 | 47 | |
| S/D | 200m + (‘til end) CH Easy, long, smooth, silent swimming | 4:00 | 200
/1800 |
8 | 55+ |
Based on a diluted version of the A1 Competitive Session Plan
This session went to plan, and even accommodated the two or more breaks to rest and chat that they like to take half way through. By the time of the 2 x 100ms we were 5 minutes off the schedule, but had exactly this level of margin in the S/D.
I could build in a 2 mins and 3 mins rest – but they will pick the moment to take this not me!
Coaching and Teaching Swimming 