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Swim Session Plan for 1500m Training

This swim session plan has the objectives of maintaining aerobic efficiency and building up to the main race season. It includes a warm up, technique work, and conditioning sets. The conditioning sets consist of either 3x700m or 3x600m intervals for faster 1500m swimmers, or 3x500m or 3x300m intervals for slower swimmers or sprint racers. The goal is to complete the prescribed distances with specified rest periods to build aerobic endurance.

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10 views3 pages

Swim Session Plan for 1500m Training

This swim session plan has the objectives of maintaining aerobic efficiency and building up to the main race season. It includes a warm up, technique work, and conditioning sets. The conditioning sets consist of either 3x700m or 3x600m intervals for faster 1500m swimmers, or 3x500m or 3x300m intervals for slower swimmers or sprint racers. The goal is to complete the prescribed distances with specified rest periods to build aerobic endurance.

Uploaded by

api-27306401
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Swim Session Plan

Date June 2010 Training Phase Build

Session Objective
Maintain aerobic efficiency in build up to main race season

Location Cripps
Kit & Set-up needed
Risk Assessment update

Athlete Performance record & Register Note any accidents or injuries


No. Participants =

Session Review
Feedback?-What went well?- what changes to make next time?- Coaching delivery?

©Andrew Tompson
Swim Session Plan

Session Plan for <=28 minute 1500m swimmers

Warm up

100 FC-easy
100 pull-easy
50 kick
50 Br
100 pull 400
Technique:

400m swum continuously as 4 x :


• 25m kick-no float
• 25m drill (single arm- R, SA-L, Fists, fingertip drag) 400
• 50m swim breathing on 5th stroke

Conditioning

Longer intervals to maintain aerobic efficiency as we get into


the race season.

For those who swim 1500m under 25mins:

3 x 700m with 60 secs rest 2100

Those 25-28min for 1500m:

3x 600m with 60 secs rest 1800

2900 or 2600

©Andrew Tompson
Swim Session Plan

Session Plan for swimmers >28 min 1500m pace

Warm up

4x 100 as
25m FC/25 Br/25 Back/25 FC with 30 secs rest

400
Technique:

4 x 100m as:
• 25m kick-no float
• 25m drill (single arm- R, SA-L, Fists, fingertip drag)
• 50m swim breathing on 5th stroke

With 30 secs rest after each 100m.


400

Conditioning

Longer intervals to maintain aerobic efficiency as we get into


the race season.

For those who are planning to race 1500m:

3 x 500m with 60 secs rest 1500

Those doing sprint distance races:

3x 300m with 60 secs rest 900


2300 or 1700

©Andrew Tompson

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