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Swim Session Plan for Race Pace Training

This swim session plan aims to help swimmers learn to judge their race pace. It provides warm up exercises focusing on technique, as well as conditioning sets for swimmers aiming for sub-28 minute or over-28 minute 1500m times. The conditioning sets involve swimming distances at target race pace with rest periods. The plan aims to help swimmers maintain their race pace over longer distances in preparation for competition.

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17 views3 pages

Swim Session Plan for Race Pace Training

This swim session plan aims to help swimmers learn to judge their race pace. It provides warm up exercises focusing on technique, as well as conditioning sets for swimmers aiming for sub-28 minute or over-28 minute 1500m times. The conditioning sets involve swimming distances at target race pace with rest periods. The plan aims to help swimmers maintain their race pace over longer distances in preparation for competition.

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.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd

Swim Session Plan

Date May 2010 Training Phase Build

Session Objective
Learn to judge pace for race efforts

Location Cripps
Kit & Set-up needed
Risk Assessment update Review abilities of swimmers in lanes

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
2 x 50 kick
50 Back 350
Technique:

1. 50m Single arm- doubles


• Two strokes with each arm, resting arm
outstretched
2. 50m Single arm- trebles
• As before but three strokes and then change
3. 100 pull
4. 2x 50m ¾ catch-up
• Maintain outstretched hand as for full catch-up
but commence stroke when recovering hand
passes your head
• Remember to rotate and complete the push at
rear of the stroke
5. 2x 50m as 25m scull on front/25 swim
• Arms outstretched and hands/forearms move in
figure of 8
400
• Keep body up to water surface, minimal kicking

Conditioning

Concentrate on maintaining your target race pace (not faster or


slower) through the set. It’s a longer than average set so don’t
worry if you don’t complete it and leave time for warm down.

1x 400m at race pace + 20s rest


1x 100m easy + 45s
1x 300m @rp + 20s
1x 100 easy+ 45s
1 x 200 @rp + 20s
1x 100 easy +45
1x 300 @rp + 20s 2000
1 x 100 easy +45s
1x 400 @ rp

Target pace guidance: 1 second per length= 1 minute per 1500m


So…25 mins race pace is 25 secs per length.
2750

©Andrew Tompson
Swim Session Plan

Session Plan for swimmers >28 min 1500m pace

Warm up

100 FC
50 Breaststroke (Br)
50 Fc
50 back 300
50 Kick
Technique:

1. 50m Single arm- doubles


• Two strokes with each arm, resting arm
outstretched
2. 50m Single arm- trebles
• As before but three strokes and then change
3. 100 pull
4. 2x 50m ¾ catch-up
• Maintain outstretched hand as for full catch-up
but commence stroke when recovering hand
passes your head
• Remember to rotate and complete the push at
rear of the stroke
5. 2x 50m as 25m scull on front/25 swim
• Arms outstretched and hands/forearms move in
figure of 8
400
• Keep body up to water surface, minimal kicking

Conditioning

Concentrate on maintaining your target race pace (not faster or


slower) through the set. It’s a longer than average set so don’t
worry if you don’t complete it and leave time for warm down.

4x 75m at race pace + 20s rest


1x 50m easy + 45s
3x 75m @rp + 20s
1x 50 easy+ 45s
2 x 75 @rp + 20s
1x 50 easy +45
2x 75 @rp + 20s
1 x 50 easy +45s
3x 75 @ rp

Target pace guidance: 1 second per length= 1 minute per 1250


1500m. So…25 mins race pace is 25 secs per length.
1950

©Andrew Tompson

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