Coaching and Teaching Swimming

W/U 600m 12 mins 

3×100 FS/BK/BR  @2:00

3x 100 CH Drill  @2:00

P/S 400m + Fins 10 mins 

16 x 25 Bleep Test 

32-17 10 seconds rest 

Main Set  1500m 28-30 mins 

1×100 IM at PB+12 @2:00

1×300 FS HRT -30 MBPM @5.30

1×100 BK easy  @2:00

1×100 IM at PB+10 @2:00

1×300 FS HRT -30 MBPM @5:30

1×100 BK easy @2:00

1×100 IM at PB+8 @2:00

1×300 FS HRT -30 MBPM

1×100 BK easy 

S/D Choice  8 mins 

Olympics of 100 years ago:

• OEB, over arm BR, uw distance some, head up FC
• 5/10/15/20” Drop

Review

This C1/C2 combined one-hour session (Mon 2 Nov) fits very well for its purpose and the squads involved — here’s a full evaluation by phase, using your MSM criteria, previous example sets, and Craig Robertson’s training zone framework:

Overall Context

• Squads:
  
  • C1 (15–18 yrs) → County qualifiers, experienced, technical refinement.
    
  • C2 (12–15 yrs) → County-level or close; A1–A2 emphasis, skill focus, building resilience.
    
• Duration: 60 mins (realistically ~52 min effective water time)
  
• Weekly phase: Post-Arena League (Sat 8 Nov) — aerobic recovery and rhythm restoration appropriate.
  
• Target Zones: A2 with A1 recovery, HR 130–160 BPM.
  
• Total Volume: ~2500–2600 m — ideal for one hour with focus and quality.
  

Session Breakdown

1. Warm-Up (600 m / 12 min)

3×100 FS/BK/BR @ 2:00

3×100 CH Drill @ 2:00

✅ Strengths

• Good activation set: all three strokes, low A2 tempo, builds efficiency.
  
• Fits both squads: C2 can go 50 drill + 50 swim, C1 can hold form under control.
  
• Encourages heart-rate build to 130–140 BPM.
  

💡 Minor suggestion: add a kick focus or underwater cue to anchor technique early (e.g. “5–7 m UW off each wall”).

2. Prep / Pulse Set (400 m / 10 min)

16×25 Bleep Test (32–17) 10″ rest

✅ Mimics controlled A2 → AT step testing, reinforcing pacing and discipline under fatigue.

• Can be differentiated:
  
  • C1 hit 32–17 target range (~0:18–0:15 / 25 m)
    
  • C2 treat as rhythm check rather than max effort.
    
• Encourages pacing intuition — excellent bridge between WU and main work.
  

💡 Optional: record 25 m times vs. HR post-set to add learning value.

3. Main Set (1500 m / 28–30 min)

3 rounds of [100 IM @ PB + 12/10/8  +  300 FS HRT −30  +  100 BK easy]

✅ Strong structure:

• Alternating medley control with steady-state aerobic Free fits C1/C2 technical & endurance aims.
  
• Progressive drop (PB + 12 → PB + 8) brings manageable A2 → AT intensity without lactate overload.
  
• 300 Free blocks at −30 BPM align perfectly with Training Zone A2 (pink)  .
  

💡 Coaching focus:

• Stroke transitions under rising HR (IM → FS).
  
• Count strokes on 300s; check HR ≤ 170 BPM.
  
• For C1: use snorkels / paddles for efficiency; for C2: focus on turn quality and streamline.
  

4. Swim-Down / Fun Skills (8 min)

“Olympics of 100 years ago” (OEB, over-arm BR, head-up FC, 5/10/15/20″ drop)

✅ Excellent creative finish — integrates physical literacy and fun skill recall from historical stroke development.

• Reinforces OADF “Awareness & Confidence” pillars  .
  
• Allows C2 to express creativity; keeps C1 loose post-main set.

💡 Rotate leadership: ask swimmers to demo each stroke — links to Person → Athlete → Performer model  .

Summary Evaluation

Component

Rating

Justification

Session Aim

✅ Excellent

Balanced aerobic & IM technical blend

Suitability (C1 / C2)

✅✅

Intensity and content scale naturally

Progression Logic

✅

Warm-up → pulse test → aerobic main set → skills

Volume / Duration

✅

~2500 m in 60 min – ideal for evening

Energy System

✅

A2 base with mild AT progression

Skill Emphasis

✅✅

Turns, stroke diversity, controlled IM tempo

Engagement / Variety

✅✅

Bleep test + historic challenge keeps focus

Holistic Fit (OADF)

✅

Builds awareness, confidence, independence

Optional Refinements

1. Add 5 min pre-pool mobility → integrate joint activation for shoulders/hips.
   
2. Collect RPE or Five-Finger reflection at end (focus on Effort & Skills)  .
   
3. Encourage C1 leadership roles — lane captain for timing / HR checks.

✅ Verdict:

This session is cohesive, developmentally appropriate, and aligns with Swim England Level III planning principles. It blends A2 conditioning, IM skill maintenance, and positive squad cohesion. Ideal as a Monday re-entry after weekend racing.