| Phase: Taper | Aim: Aerobic | |||
| Set | Distance | Notes | ||
| Warm Up | 12 x 100m Fc/I.M Off 1.45 | 1200m | Alternate Freestyle/I.M | |
| Introductory Set | 3*(16 x 25m Brest) 1. Sculling 2. Smallest Strokes 3. Longest Kicks | 1200m | 1. use scull - big hip movements. 2. see hands all the time. 3. finish kick strong. | |
| Main Set | 4*(4 x 10m) starts + 300m kick as 25m fast/25m steady. | 450m | Set 1 - Fast pull off the block. Set 2 - Drive from legs. Set 3 - streamlined entry (feel slippy) Set 4 - Timed 4 10m. | |
| Concluding Set | 300m 1st choice stroke | 300m | Look 4 distance off all walls. | |
| Swim Down | 100m o/c | 100m | ||
| Sessions Time: 1 hour 30 mins | Total Distance: 3250m | |||
| Phase: Competition | Aim: Over Load | |||
| Set | Distance | Notes | ||
| Warm Up | 2*(100m f/c, 200m o/c, 100m f/c) | 800m | Relaxed | |
| Introductory Set | 12 x 75m Bk off 1.20 12 x 75m o/c off 1.20 as 25m kick, 25m swim. | 1800m | Continuous kicking throughout. distance out of turns. | |
| Main Set | 2*(4 x 100m f/c off 2.00) Aim for 1.03, 5 mins rest between sets. | 800m | Maintain Stroke Length, MAKE TIMES. use speed into turns. | |
| Concluding Set | 8 x 100m broken @ 25m 4 10 secs - 45 secs rest @ end of set + 8 x 25m sprints. | 1000m | I.M order. build each length to hard finish. | |
| Swim Down | 500m o/c | 500m | ||
| Session Time: 2 hours | Total Distance: 5000m | |||
| Phase: Main | Aim: Aerobic | |||
| Set | Distance | Notes | ||
| Warm Up | 800m f/c | 800m | 25m Catch up 25m normal. Look 4 High elbows. | |
| Introductory Set | 10 x 75m off 1.15 as 25m Br 25m Fc 25m Br. +5 x 100m kick off 2.15. | 1250m | 1st length = lower hips to recover legs 3rd length = hands & feet in together. | |
| Main Set | 5 x 200m 1st choice stroke off 3.15 5 x 200m Fc off 3.00 | 2000m | Count strokes going down the pool & reduce by 1 comming back. | |
| Concluding Set | 4*(10 x 50 Fc off 55) as 25m drill 25m swim + 5 Fc starts. | 2000m | ste 1 - Catch up 4 length. Set 2 - 3,3,3 set 3 - Finger tip Drill Set 4 - Oick up speed. | |
| Swim Down | 200m o/c | 200m | ||
| Session Time: 2 hours | Total Distance: 6250m | |||
| Phase: Rest | Aim: Aerobic | ||
| Set | Distance | Notes | |
| Warm Up | 20 x 50m R.I.M order off 50/55 | 1000m | Longest strokes |
| Introductory Set | 10 x 50m fly as 25m kick/25m swim 10 x 50m Br as 25m kink/25m swim | 1000m | Long loose kicking |
| Main Set | 200m Bk - 3.00 150m Bk - 2.20 100 Bk - 1.40 50m Bk - 1.00 rest. Work Back. | 1000m | Sweep down & out. Flick water to feet. Keep head still. |
| Concluding Set | 10 x 100m Fc off 1.45 4*(3 x 10m starts) lasts set as take overs | 1150m | Hit turn on back - see how far you can get. |
| Swim Down | 350m o/c | 350m | |
| Sessions Time: 2 hours | Total Distance: 4500m | ||
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