Planning a Session
Planning a session takes a mix of SMART goals, FITT Principle as well as how you are feeling each day.
Example:
- SMART Goal: To swim 100m FS 5 seconds quicker.
- Areas of focus: (watching my video to see) are Arms (not even on the Pull underwater); Dive Entry and Tumble Turn; Breathing (not the same on each side); Kick (drops intensity as I get more tired).
- Frequency: I am swimming 2 or 3x week for the next two weeks
- Intensity: I want to work on Cardio so some of each of my Main sets needs to be at a high Rate of Perceived Exertion (RPE) to improve my fitness.
- Time: each Session runs for approx 45 minutes (start to finish).
- Type: I will be focused on FS Swimming with my drills around the focus areas (see above) and dryland training to support my goal/s.
Each Session needs to be planned. They should include:
- 5 mins or so of Dry-land warmup - Dynamic stretches of the whole body to loosen and improve flexibility
- 5-10 mins of WARM - UP in the water - RPE is Light to Moderate.
- Example: 5 x 50m FS/ 5 x 75m BackStroke/ 5 x 100m Butterfly/ 5 x 75m (2 FS/ 2 Backstroke/ 1 choice) with 15 seconds rest between.
- Drills - Choose 1-2 focus areas for each session (6 x 50m Arms/ 4 x 25m Kick / 2 x 50m breathing drills/ Tumble turn FS to FS/ Diving (focus on entry)
- Streamlining, head position, sequence of the stroke (Breaststroke is particularly sequence specific); Dives/ Turns/ Turn+ push off the wall; Arms/ Legs/ Rotation etc.
- Main Set - bulk of your time/swimming - should focus on the area of your SMART goal (fast/ endurance/ skills)
- Examples:
- 2 x 200m FS with pull buoy - focus arms and breathing in the water
- Dive and swim 4 x 25m to practice transition
- 5 x 50m with focus on turn and push off the wall
- 10 x 25m fast (with recovery on the wall)
- Cool Down - to relax the body, recover heart rate - 5 minutes max
- Static Stretching 5 minutes (don't get cold)
BRING:
A plan for you (or a small group)
Dynamic Stretches - what/ how many/ whole body included.
Warm up (individualise for you)
Drill - tell your coach what you want to focus on for that session so we can help you with drills
Main Set - have a focus for your set
Cool Down - 5 minutes of rest stroke for you
Static Stretches - what will you do to gently stretch out?