Session to find Critical Swim Speed 2800m

This will give you your time per 100m for a long distance swim. The calculation is:

CSS(m/sec)=(400m-200m)/ (t400-t200) but the easiest way is to search for a CSS swim calculator on the internet.

If you are an advanced swimmer, do the full warm up as it’s a good 35 minutes to get into speed. If you are intermediate, halve the warm up or your 35 minute equivalent but still go through each of the 3 sets.

Warm up

6 x 75m FC (50m steady/25m fast) continuous

6-7 x 150m (100FC/50BK) increasing effort with increasing rest by 10 seconds starting on 5 seconds rest.

8-10 x 50m FC K 1’10”/1’15” descending time (within the time given, increase your speed so you get more rest time)

Take a rest up to 5 minutes then time your 400m swim

Take a rest up to 5 minutes then time your 200m swim

Cool down

Choice 100m swim/ 50m kick

There will be some sets to follow that are based on your CSS.

Well done!

Back stroke Distance and Endurance

Warm up

400m IM Kick 30R

2x (4 x 50m IMO 15R)

Main

3/4/5 x 200m 4’15”/3’40”/3’15”

6/8/10 x 100m 2’10”/2’/1’50”

12/16/20 x 50m 1’15”/1’05”/1’

Cool down

100m choice swim

100m choice kick

Breast stroke Distance and Endurance 2000/2400/3000m

Warm up

400m IM Kick 30R

2x (4 x 50m IMO 15R)

Main

3/4/5 x 200m 1-2 with fins, fly Kick; 3+ BR Kick 4’40”/4’05”/3’40”

6/8/10 x 100m Odds BR; Evens FC 2’10”/2’/1’50”

<24 x 50m BR/FLY/BR/BK/BR/BR/BR/FC etc… 1’15”/1’05”/1’

Cool down

100m choice swim

100m choice kick

Fly Distance and Endurance 2000/2400/3000m

This is for those out there that like a challenge!

Warm up

400m IM Kick 30R

2x (4 x 50m IMO 15R)

Main

Repeat the following 2 times with 1’30” between the two

5/6/7 x 200m 4’30”/4’”/3’40”

As the first 3/4/5 as Fly

2^nd to last FC

Last off the block MAX

Cool down

4 x 50m Old English back stroke. 

Working on IM turns 2800m 10/11/16

Warm up

4x 200m (100m FC/50m fly drill/ 50m FLY) 20 R

4 x 200m IM Kick up Swim down 30R

4 x 25m FC K 800m pace 5 sec rest

4 x 25m FC K 100m pace 15 sec rest

4 x 25m FC K 25m pace 30 sec rest

Main – working on IM turns going hard in and out of wall.

6 x 50m (FLY/BK) 1’10

6 x 50m (BK/BR) 1’15

6 x 50m (BR/FC) 1’10

6 x 100m IM

Cool down

200m FC K

IM Streamlining Set 2600m 17/8/16

Warm up

5 x 100m FC 1’45”

5 x 50m FC Kick with board 1’15

Main

10 x 25m FLY build on number of underwater kicks from 1-10 each 25m 30”

5 x 50m BK reduce stroke count by 1 each 50m 1’10”

5 x 50m BR (25m 4 sec streamlining/25m sprint) 1’10”

10 x 50m FC starting in the middle of the pool and streamlining through turns, FAST at the 5m ends, steady during 15m middle. 1’

2- 4 x 100 IM max off blocks 1’ rest

Cool down

2 x 100m Paired FC stroke. Make a pair where there is a difference in 25m stroke count of 2-4 so that the person with a higher stroke count is forced to glide longer and pull harder to match the person with the lower stroke count.

IM speed-endurance set 3050m 18/8/16

Warm up

5 x 100m FC 1’45”

5 x 50m FC Kick with board 1’15”

Main

8 x 50m FC 45”

100 IM 2’

8 x 50m BR 1’

100 IM 2’

8 x 50m BK 55”

100 IM 2’

8 x 50m FLY 50”

100 IM 2’

Try and swim consistently fast through the 50m’s make sure you get at least 5 sec rest, if not, add more time.

SPRINT the IM’s

Cool down

Choice 300m (200m swim/ 100m Kick)

IM 25m sprint set with kick 2150m 22/8/16

Warm up

5 x 100m FC 1’45”

5 x 50m FC pull 1’

Main

200m FLY kick 4’30”

6 x 25m FLY 45”

200m BK kick 4’30”

6 x 25m BK 50”

200m BR kick 4’45”

6 x 25m BR 55”

200m FC kick 4’30”

6 x 25m FC 45”

Front Crawl Technique and Strength 2700m 9/01/17

Warm up

200m FC 4’/3’30”

200m FC pull 4’/3’30”

4/6 x 50m FC Kick 1’15”/1’05”

Main

Drills with Fins

4 x 50m side kick 10R

4 x 50m Single arm FC 10R

4 x 50m 6-1-6 FC 10R

4 x 50m 6-3-6 FC 10R

With pull buoy

8 x 150m (25m sculling drill/ 100m FC pull/ 25m Kick) 15R

Sets 1-2 Torpedo Sculling

3-4 45 degree sculling

5-6 90 degree sculling

7-8 Otter drill

Circuit; 4 rounds with 30 R between rounds

4 x clean 2 footed exits

4 x UW push and glide

25m BK Kick arms in the air

25m otter drill

Front Crawl Stroke Technique 3000m 9/11/16

Warm up with fins

3 x 100m (50m side kick/ 50m FC)

3 x 100m (50m uncoordinated/ 50m FC)

3 x 100m (50m arrow/ 50m FC)

With 30 R between each 300m

Kick

8 x 100m (50m FLY/ 50m FC with board) 1’50”

Main

3 x 400m FC 6’

Focus on body rotation and stroke length, head position whilst breathing, high elbow and soft entry.

Cool down

100m sculling (50m head first/50m feet first)

Front crawl getting used to changing pace 3550m 2/11/16

Warm up

4x 200m (100m FC/50m fly drill/ 50m FLY) 20 R

4 x 200m IM Kick up Swim down 30R

4 x 25m FC K 800m pace 5 sec rest

4 x 25m FC K 100m pace 15 sec rest

4 x 25m FC K 25m pace 30 sec rest

Main

8 x 75m (FC sprint/ FC steady/ Br with 4 sec glide) 10 R

9/10 x 50m FC (50 pull/ 50 fast) on 1’15”/1’

6 x 75m odds on FC and evens on BK 1’/1’10

Cool down

100m BR stretch in the glide

Front Crawl Distance and Endurance 4000/4600/5500m 18/1/17

Warm up

400m IM Kick 30R

2x (4 x 50m IMO 15R)

Main

5/6/8 x 200m 4’/3’25”/3’

10/12/14 x 100m 2’/1’50”/1’40”

20/24/30 x 50m 1’/55”/50”

Cool down

100m choice swim

100m choice kick

Fly Technique: catch, timing 2400m 29/8/16

Warm up

4 x 150m (100 FC/50m FC kick) 2’45”

4 x 100m FC build recover, steady, fast, sprint no rest

Main

Repeat the following x 4 with 10R between sets

25m 45* sculling no kick

25m 45* sculling fly kick

25m 4 sculls, 1 full stroke make the stroke powerful and accelerate through it.

25m FLY pull

4 x 100m (50m 4 R single, 4 L single/ 50m 1 R single, 1 L single, 1 full stroke) 1’45”

12-16 x 25m FLY sprint high and fast body kick, fast stroke rate, no breathing 1’30”

Cool down

200m (25 double arm backstroke/25 BK)

Fly Technique and Core Strength 2350m

Warm up

4 x 150m (100m FC/50m FC kick)

4 x 100m FC build recovery/steady/fast/sprint NO REST

Main

8 x underwater push and glide FLY kick as far as possible. focus on streamlining and a powerful push

Repeat following set x 4

100m (50m FLY kick front/ 50m FLY kick back)

Reverse curl 1’

Plank 1’

6 x 50m (25m single arm fly/25m single, single, double) 15R

8 x 50m (25m rotating fly kick on 6 kicks/25m fly drill) 10 R

10 x 25m FLY sprint 15 R

Cool down

50m feet first sculling

Fly Strength 3500m 21/9/16

Warm up

4 x 300m IMO (100K/100 pull/100 full stroke)

Main

Repeat the below set x 4 with 30 sec rest between sets

100m FLY with fins

10-15 press ups

20-30 tricep dips

60 seconds vertical fly kick

200m BK recovery

8 x 50m fly @ 60% 1’/1’15”

8 x 50m (25 FLY @ 95%/ 25 choice recovery) 1’15”/1’30”

4 x 200m IM on descending effort by 50m 3’30”/4’

Cool down

100m choice kick

Front Crawl Technique, Body Position 4100m 31/8/16

Warm up

4 x 150m (100m FC/ 50m FLY drill) 10R

8 x 50m FC Kick 2 x 1’05”/2 x 1’/ 2 x 55”/ 2 x 50”

200m FC pull recovery

Main

8 x 10m push and glide roll front to back stay tight and maintain a straight trajectory throughout

100m corkscrew turning every 4 strokes

100m 6-3-6 on FC

4 x 200m (50m side kick/ 50m single arm/ 100m FC) 10R

Repeat the following set x 4 with 30 R between sets

150m (50 FC kick streamlined, no board/ 100m FC)

150m (50m 45* sculling/ 100m FC)

Tricep dips 1’/50m otter/100m FC

Cool down

With a partner swim 100m FC where one person acts as the arms, and the other the legs. If on your own, do 50m FC kick, 50m FC pull

Front Crawl Streamlining in the swim 3000m 1/8/16

Warm up

4 x 150m (100m FC/ 50m FLY drill) 10R

8 x 50m FC Kick 2 x 1’05”/2 x 1’/ 2 x 55”/ 2 x 50”

200m FC pull recovery

Main

8 x 10m Push and glide, 4 abreast

4 x 25m FC 4 abreast

10 x 25m FC matching stroke rate with your partner (if on your own, try and reduce stroke count by 1 each 50m)

Repeat the following set x 4

100m single arm finger drag (50mR/50mL)

50m (25m Elbow swim/25m sailboat)

100m FC Build focus on a high and relaxed recovery

400m FC tempo pace

Cool down

2 x25m feet first sculling with arms above head

Fast starts and turns all strokes 2500m 3/11/16

Warm up

4 x 200m IM Kick up Swim down 30R

4 x 25m FC K 800m pace 5 sec rest

4 x 25m FC K 100m pace 15 sec rest

4 x 25m FC K 25m pace 30 sec rest

Main

24 x 25m IMO hard out of the wall, 5-10m fly UW 1’

12 x 50m IMO start in the middle of the pool and approach the wall hard for a fast turn, hard out 2’

8 x 25m IMO Race start 2’

Cool down

100m choice

Butterfly Technique and Strength 2700m 12/01/17

Warm up

200m FC 4’/3’30”

200m FC pull 4’/3’30”

4/6 x 50m FC Kick 1’15”/1’05”

Main

Drills with Fins

4 x 50m side kick 10R

4 x 50m FLY K on back 10R

4 x 50m (15-25m FLY K underwater/ 25m swim) 30R

4 x 50m Single arm FLY 10R

Keep fins on for the 100m drill, take them off for 50m swim

8 x 150m (100m drill/ 50m FLY) 15R

Sets 1-2 FLY K and BR arms, hips high, good body undulation.

3-4 (50m 6K 1 pull/ 50m 6K 2 pull, breathe on 2^nd)

5-6 (50m 4K 1 pull/ 50m 4K 2 pull, breathe on 2^nd)

7-8 (222)

Circuit; 4 rounds with 30 R between rounds

4 x clean 2 footed exits

4 x UW push and glide

25m BK Kick arms in the air

25m half of stroke drill

Breast Stroke Technique with a Strength Circuit 1800m 30/11/16

Warm up

7/9/10 x 50m (25m FC/25m BK) 1’10/55”/45”

Main

8 x 25m Pushing planks in the water. Have one person lie on their back with body tense, hold their feet and BR kick them through the water.

300m as 2 x 50m BR pull fly kick strong and fast squeeze up, lightning recovery

50m BR/150m FC

300m as 2 x 50m BR pull fly kick strong and fast squeeze up, lightning recovery

100 BR/ 100m FC

300m as 2 x 50m BR pull fly kick strong and fast squeeze up, lightning recovery

150 BR/ 50m FC

4 x 50m BR swim 1’10”

Strength Circuit to be repeated 4 times with 45 sec rest between sets.

30 sec hang off block

25m UW swim

20 squat jumps in shallow end

 25m FLY

30 sec vertical fly kick in deep end. 

Breast Stroke Technique and Strength 2700m 16/01/17

Warm up

200m FC 4’/3’30”

200m FC pull 4’/3’30”

4/6 x 50m FC Kick 1’15”/1’05”

Main

Drills with fins

4 x 50m (15-25m FLY K underwater/25 FC) 30R

4 x 50m FC K, BR arms, keep eyes forward and down and head steady 10R

4 x 50m K, BR arms focusing on undulation and glide 10R

1-2 with fly K 4 second glide

Take fins off

3-4 with BR K 4 second glide

4 x 50m (25m BR K with belly on pool floor, think about using hamstrings and glutes/25 BK) 10R

8 x 150m (50m drill/ 75m BR/ 25m BK) 15R

Sets 1-2 torpedo sculling

3-4 45 degree sculling

5-6 fists

7-8 single arm

Circuit; 4 rounds with 30 R between rounds

4 x clean 2 footed exits

4 x UW push and glide

25m BK Kick arms in the air

25m half of stroke drill

Breast Stroke Strength Pull 2000 6/10/16

Warm up

1 x 200m FC easy 10 R

2 x 100m BK moderate 15 R

4 x 50m BR moderate-hard 20 R

8 x 25m FLY hard 25 R

Main

8 x 25m BR K on 55”/50”/45”/40”/35”/30”/30”/30”

4 x 50m (25m 45 degree sculling/25m BR) 15 R

4 x 50m BR with fists 15 R

4 x 50m BR single arm 15 R

4 x 50m BR pull, flutter kick, keep head steady and lift with the pull 15 R

4 x 50m BR pull, fly kick, hips up, glide under water for 3 sec 15 R

Cool down

100m FC or BK

Stretches across; hamstrings, glutes, hip flexors, tibialis anterior (ankles), pectorals, lats, shoulders.

Breast Stroke Strength 2200m 5/10/16

Warm up

1 x 200m FC easy 10 R

2 x 100m BK moderate 15 R

4 x 50m BR moderate-hard 20 R

8 x 25m FLY hard 25 R

Main

Do the following set times 4 with 30 R

200m BR with 5 strong kicks underwater at each end

20 squats

Glute bridge single leg 2-4 x 30 sec

Kick recovery

8 x 75m (25m FC K fast/25m BK K fast/ 25m FC slow and stretch) 10 R

Streamlining in Breast Stroke 3300m 5/9/16

Warm up

2/3/4 x 100 FC 1’45”/1’30”/1’15”

4/5/6 x 50m FLY 1’05”/55”/45”

4 x 50m BR 1’10/1’05/1’

Main

8x 10m Streamlining BR starts

4 x 25m BR pulls under water (5-8 pulls)

4 x 25m BR K on pool floor, knees close 1’10”

4 x 50m BR K 12-15 Kicks per length 1’15”

4 x 50m 2K/1pull streamlining 1’05

4 x 50m BR pull FC K 4 second glides 1’

4 x 50m BR pull FLY K work on power in the pull, keeping the arms tight and head steady, gain height in the pull for an effective undulation and glide In the stroke. 1’

4 x 150m (50 K/50 pull/ 50 full stroke) 3’30”/3’20/3’10”

Cool down

Sculling races: head first/ feet first/ head first on front/ head first arms above head back

Back Stroke Technique and Strength 2700m 11/01/17

Warm up

200m FC 4’/3’30”

200m FC pull 4’/3’30”

4/6 x 50m FC Kick 1’15”/1’05”

Main

Drills with Fins

4 x 50m side kick 10R

4 x 50m Single arm BK 10R

4 x 50m 6-1-6 BK 10R

4 x 50m 6-3-6 BK 10R

Take fins off

8 x 150m (50m drill/ 75m BK build/ 25m BK Kick) 15R

Sets 1-2 Sculling head first hands at hips

3-4 2^nd half of stroke, push from elbow, keep hands inside water (like otter but for BK) rotate with each push

5-6 wave like the queen

7-8 catch up

Circuit; 4 rounds with 30 R between rounds

4 x clean 2 footed exits

4 x UW push and glide

25m BK Kick arms in the air

25m half of stroke drill

Back stroke strength 2900m 22/9/16

Warm up

3 x 300m (200 FC/100 IM) 15 R

Kick set

4 x 50m BK K Streamlined @80% 1’10/1’15”

8 x 25m BK K hands/arms out of the water @95% 1’

8 x 50m 4-1-4 FLY side Kick (4 kicks, 1 pull to change sides, 4 kicks)

Main

8 x 50m BK/FC pull with paddles @95% 1’10”/1’15”

8 x 50m BK/FC pull without paddles 85% 1’15/1’20

8 x 25m BK sprints 45”/1’

Cool down

200m FC (100 swim/100 K)

Back stroke catch 4000m 26/9/16

Warm up

3 x 300m (200 FC/100 IM) 15 R

Kick set

4 x 50m BK K streamlined 10m underwater fly HARD PUSH

8 x 50m 4-1-4 FLY side Kick (4 kicks, 1 pull to change sides, 4 kicks)

4 x 25m BK kick hands/arms out of water. Races.

Main

Repeat the following x 4 with 30 R between sets

200m (50m single arm/50m catch up/50 pull/50 scull)

4 x 50m BK sprints

200m BR

1m per second set 5400m 90 minutes 15/9/16

Try and average the above speed. The main set is swum at threshold.

Warm up

8 x 100m (FC/IM)

4 x 200m (100 FC/100 BK)

Main

16x 75m (50m BK @85%/25m choice recovery)

12 x 100m (50m BR @85%/50m choice recovery)

8 x 75m (25m FLY @85%/50m choice recovery)

4 x 200m (150m FC @85%/50m choice recovery)

Front Crawl Speed 3250m 1/12/16

Warm up

7/9/10 x 50m (25m FC/25m BK) 1’10/55”/45”

6/7/8 x 100m Kick (50m vertical board/25m BK/25m rotating FLY) 2’20”/2’15/1’55”

Main

7/8/10 x 100m FC pull 2’/1’45”/1’30”

8 x 25m paired swim. Match the stroke rate of the person with the longest and strongest strokes. Change partners if needed.

6/8/10 x 75m FC build stroke count starts low, rate increases, last 25 sprint. 30R

Cool down

100m choice kick