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?