Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim: 1 To ascertain a base-line sustained swim speed from which to try and progress. Do NOT worry about how quick you swim Distance 300 f/s Warm-up Build Set: Main Set: 4 x 50 200 4 x 50 400 Objective Bilateral breathing f/s 25m scull 1-4 into 25f/s Target Pace Level 1 1 Rest Interval (mm:ss) 00:30 00:15 00:30 On 1:30 n/a Extra Details Nice and easy Work through the 4 sculling drills to enhance catch and pull through. Focus on good body roll from hips Raise HR before main set. We all hate putting ourselves through a time trial, but just do what you can and remember it is only a base-line from which to improve! n/a

Cool Down: 200 Total Distance: 1500

Pull buoy 1 25m fast into 25m easy f/s 4 Time Trial - as fast as you can, but This will form the remember to pace yourself and get base of your an accurate finishing time and target times. record. Standard Cool Down - 50 f/s into 50 1 back-stroke - into 50f/s into 50 "Leisure Stroke"

n/a

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Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim: 2 To begin to learn the importance and value of some of the drills demonstrated in the Swim Smooth DVD Distance 100 f/s 2 x 50 Warm-up: 100 2 x 50 Objective Bilateral breathing f/s 25m breath every 5 into 25m breath every 3 Pull buoy 25m breath every 3 into 25m breath every 5 Perform set 1. as 25 drill into 75 f/s (no fins), set 2. 50 drill into 50 f/s (with fins). Set 1 perform a selection of your favorite catch and pull drills, set 2 perform a selection of your favorite body roll drills. Perform 4 x 100 f/s without fins concentrating on being long and smooth through water Standard Cool Down Target Pace Level 1 2 1 2 Rest Interval (mm:ss) 00:30 On 1:30 00:30 On 1:30 0:20 between each 100m and extra 0:30 between the 2 sets Extra Details Nice and easy Chance to 'open-up' the lungs making breathing every 3 so much easier Work on good catch and pull through Reverse of previous 50m set - harder.

Drill Set:

2 x (4 x 100m)

E.g. Set 1: Scull 1,2,Doggy Paddle, Fists. Set 2: 6/1/6, 6/3/6, Unco, Corpse Kick.

Main set:

4 x 100 f/s

2 1

Level 2 Time + Try not to let your technique go out of the 0:30 window here! n/a n/a

Cool Down: 200 Total 2000 Distance:

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Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim: 3 Improve Leg Kick Efficiency - yes that means you too fellas! Distance Warm-up: Build Set: 3 x 100 4 x 50 4 x 25 Torpedo Kick (no fins) 4 x 50 4 x 75 fins drills 2 x 100 f/s with fins 4 x 75 fins drills 4 x 50 4 x 25 Torpedo Kick (no fins) Extras: 100 Objective 100 f/s, 100 pull, 100 kick 1-2 pull, paddles and bands, 3-4 pull and bands Target Pace Level 1 2 Rest Interval (mm:ss) 00:10 On 1:20 Extra Details Just cruising! When swimming with band only try to focus on stretching out and increasing arm turn-over. Squeeze bum and point toes

Stretch out. 25 fast into 25 easy fins kick with board 25 6/1/6 into 25 f/s into 25 6/3/6 To be done PFQ, concentrating on drive from legs 50 Popov into 25 f/s 25 easy into 25 fast fins kick with board As first set of 25m but kick on side with one arm extended and the other by your side. F/s kick Time Trial (no fins) with or without board Standard Cool Down

00:15

3 1 5 1 3

00:20 00:30 00:45 00:30 00:20

Drive from hips Really reach out into comfortable stretch PFQ = "Pretty Flipping Quick!" Smooth Recovery Drive from hips

Main Set:

00:15

Squeeze bum and point toes

5 1

01:00 n/a

Get ready for the burn! Easy

Cool Down: 200 Total 2200 Distance:

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Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim:

4 Chance to put some of the Swim Smooth DVD Drills into practice with your free-style stroke Distance 100 f/s 100 pull 100 kick Objective Target Pace Level 1 1 2 2 Rest Interval (mm:ss) 00:10 00:10 00:10 00:15 Extra Details n/a n/a n/a n/a This is a tough strength set, make sure you feel well warmed-up before commencing Stretch out This is a tough strength set due to the nature of the drills. Select any of the catch and pull drills and focus on pulling through strong on the f/s sections, e.g. 25 Scull 1, 50 water-polo, 75 fists, 100 catch-up. Flat out from deep water to replicate a mass triathlon start. n/a

Warm-up:

Drill Set:

Easy Good hip roll Squeeze bum Work through sculling drills taking 2 x 50 sculls time to feel the water 1+2 bands only, 3+4 pull and band with mid-length tumble turn, 5+6 pull 8 x 50 and band with mid-length tumble and 4 water-polo strokes out of tumble, 7+8 bands only 4 x 100 fins 2 x (50 kick into 50 f/s alternating kick left, and right side torpedo) 500m Pyramid Drill Set Pyramid to be done as 25 drill-25f/s, 50 drill-50f/s, 75 drill-75f/s, 100 drill100f/s.

On 1:30

On 2:15

Main Set:

n/a

Start underneath the 5m flags and 2 x 50 deep sprint to half-way, easy to the end. water Extras: Best done with a partner to race sprints against. Standard Cool Down Cool Down: 200 Total 2000 Distance:

5 1

00:30 n/a

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Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim: 5 Reduce Stroke Count - Increase Stroke Length and Efficiency Distance Objective 1. F/s Breath 3s, 2. Fins as 50 6/3/6 into 50 f/s, 50 3. F/s breath 3s odd laps, breath 5s even laps, 4. Fins as 50 front torpedo kick into 50 f/s, 5. F/s breath 5s Count your strokes on first 100 and then the idea is to reduce your stroke count by at least 2 strokes every time you do 100 f/s. For the drills, choose your own favorites from the DVD knowing which ones work best for you. Long Smooth f/s strokes Target Pace Level Rest Interval (mm:ss) Extra Details

Warm-up:

5 x 100

1 to 2

00:30

Focus on feeling comfortable with 'hypoxic' breathing.

Main Set:

4 x (100 stroke count + 4 x 50 catch and pull drills)

Remember, you will increase your stroke 0:30 after 100s length (thus reducing your stroke count) and 0:20 after by not only pulling through stronger, but the 50s also by focusing on improving your body roll too. n/a Easy cool down

Cool Down: 300 Total 2000 Distance:

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Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim:

6 A 3-course main set to whet your stroke efficiency appetite! Distance 200 f/s 200 Popov with fins 200 CorkScrew kick Easy Relax your shoulders Hands super-glued together, shoulders to ears. Fins: 1. Bilateral breathing 3s, 5s, 7s, 3s per 100m, 2. 4 x 25 6/3/6 into 75 f/s, 3. "1-2-Strong Stroke" (as explained in the Swim Smooth DVD), 4. Fins and Paddles work on good catch. 1. Pull buoy, 2. Pull, paddles and bands, 3. Pull and Bands, 4. Bands only 1 as 25 butterfly into 75 f/s, 2 as 25 backstroke into 75 f/s Objective Target Pace Level 1 1 2 Rest Interval (mm:ss) 00:10 00:10 00:10 Extra Details n/a Good shoulder rotation. Roll from hips

Warm-up:

4 x 200

01:00

Long and smooth

Main Set:

4 x 100

00:30

This is a tough strength set, make sure you feel well warmed-up before commencing With your Butterfly, focus on chin down and dive down after breath; with your back-stroke focus on little finger entry first and shoulders brushing past ears. Flat out from deep water to replicate a mass triathlon start. n/a

2 x 100

00:20

Start underneath the 5m flags and 2 x 50 deep sprint to half-way, easy to the end. water Extras: Best done with a partner to race sprints against. Standard Cool Down Cool Down: 100 Total 2000 Distance:

5 1

00:30 n/a

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Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim: 7 Build Endurance & Strength Distance 300 f/s Easy Objective Target Pace Level 1 1 2 1 1 to 4 Rest Interval (mm:ss) 00:10 00:10 00:10 n/a Level 2 Time + 0:30 Extra Details n/a n/a n/a n/a Raise Heart Rate

Warm-up:

200 fins up Work on body roll and recovery 6/3/6, down simultaneously Popov 100 kick 100 Backstroke Squeeze bum - no fins Relaxed, loose shoulders 25 easy, 25 moderate, 25 hard, 25 fast Short tumble-turn at the end of each lap, I.e. turn 3m out from the wall which makes it much harder to get going again, but great for increasing strength To be done as 100 pull and bands straight into 100 bands only 25 polo - 50 f/s - 25 polo 25 doggy paddle into 25 f/s Start out of water and practice sprinting against a partner for a full 50m. Standard Cool Down

Build Set:

2 x 100

1 x 300

00:45

Harder than it sounds!

Main Set:

1 x 200

00:30

Turn those arms over much quicker in second 100m Try to really lift head and shoulders up out of the water during water-polo exercise Pull along the imaginary rope! Flat out from deep water to replicate a mass triathlon start. n/a

1 x 100 4 x 50 Extras: 2 x 50 dive sprints

3 2 5 1

00:20 00:15 On 2:30 n/a

Cool Down: 200 Total 2000 Distance:

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Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim: 8 Develop Aerobic Efficiency with a Pyramid set Distance 100 f/s 4 x 50 sculling drills 100 f/s 100 fins 4 x 25 Torpedo Kick 200 fins 2 x 50 Torpedo Kick Main Set: 200 f/s Easy 25 drill into 25 f/s Easy Up 25 unco into 25 f/s left side, down unco right side Kick on front no fins Up 6/3/6 drill, down f/s 12.5 under-water f/s kick into fast lap of f/s Normal f/s breathing 3s up, 5s down and completing the 200m with 25m of head up water-polo 12.5 under-water f/s kick into fast lap of f/s Up Popov, down f/s Kick on back no fins Shoulder Tap drill Super easy, super smooth swim. Your choice of cool down Objective Target Pace Level 1 1 1 2 2 2 2 Rest Interval (mm:ss) 00:10 00:10 00:10 00:20 00:20 00:20 00:20 Extra Details n/a n/a n/a n/a Squeeze bum Cruising! Full 50m fast Try to really lift head and shoulders up out of the water during water-polo exercise Full 50m fast Relaxed shoulders n/a Controlled hand entry n/a n/a

Warm-up:

01:00

2 x 50 Torpedo Kick 200 fins 4 x 25 Torpedo Kick 100 fins 300 fins Extras: Cool Down: 200 choice
Total Distance: 2000

2 2 2 2 1 1

00:20 00:20 00:20 00:20 00:20 n/a

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Swim Smooth Swim Sessions Level 1 of 3

Session Number: 9 Long Continuous free-style aerobic swim. Some may say that this is a highly boring swim session, however, its purpose is to allow you to swim uninterrupted for a prolonged period really working on your efficiency. Make sure you loosen up and stretch well before this session as there is no warm-up per se . This is to encourage you to set off at a steady comfortable pace and hopefully avoiding a 'blow-up'. Its all about pacing yourself! Distance Objective Target Pace Level 2 1 Rest Interval (mm:ss) n/a n/a Extra Details You will hate me whilst you are doing this swim, but thank me after when you feel really good in the following session! n/a

Aim:

Main Set:

1500

Continuous aerobic f/s swim Your choice of cool down

Cool Down: 200 choice

Total Distance: 1700

Session Number: Aim:

10 Improve aerobic endurance Distance 100 f/s 100 Backstroke 200 fins 100 kick 100 f/s 8 x 50m 8 x 100 f/s Easy Easy Up Popov, down f/s No fins with board Easy 25 fast into 25 easy 1 - 4 f/s, 5+6 pull paddles and bands, 7 bands only, 8 f/s Your choice of cool down Objective Target Pace Level 1 1 1 2 1 3 2 to 3 1 Rest Interval (mm:ss) 00:10 00:10 00:10 00:10 00:10 On 1:30 Level 2 Time + 0:30 n/a Extra Details n/a n/a n/a n/a n/a n/a Remember, its just aerobic, so not too quick! n/a

Warm-up:

Build Set: Main Set:

Cool Down: 200 choice

Total Distance: 2000

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Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim: 11 A blend of aerobic endurance and strength Distance Warm-up: 400 f/s Easy Objective Target Pace Level 1 to 2 Rest Interval (mm:ss) 01:00 Extra Details Don't fear the distance, just get in there and cruise up and down! Feel like you're driving forward from hips and generating most of the propulsion from the legs on second set.

Set 1: Alternate up Popov, down f/s with up Corpse Kick, down f/s. Set 2: Normal f/s with fins - get 2 x 400 fins progressively faster per 100m by 3-5 seconds, so that the last 100m is VERY quick. Main Set: 1. Pull, Paddles and Bands, 2. Pull 4 x 100 and Bands, 3. Bands Only, 4. Pull and Bands 1 - 4 on 65s, 5 - 8 on 70s, 9 + 10 on 10 x 50 75s 100 choice Your choice of cool down Cool Down: Total 2200 Distance:

2 to 5

00:45

2 3 1

00:30 As per 'objective' n/a

Strong pull through. Feel good! n/a

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10

Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim: 12 Strength Endurance and Stroke Rate - the perfect session to use a Wetronome with! (www.wetronome.com) Distance Warm-up: 400 Objective Easy f/s with 4th 50m of every 200 backstroke Target Pace Level 1 1 Rest Interval (mm:ss) 01:00 00:30 Extra Details Don't fear the distance, just get in there and cruise up and down! Really make sure you stretch out!

4 x 100 kick 25 left side kick, 25 right side kick, (fins) 25 front torpedo, 25 back torpedo Kick Set: 8 x 50 kick (no fins) with board 1-2 on 80s, 3-4 on 75s, 5-6 on 70s, 7-8 on 65s

As per 'objective'

Squeeze bum

Main Set:

This is a very tough set - really focus on turning your arms over quickly on 4 x (100 pull the pull and bands set. Imagine your + bands arms are like a bicycle in low gear: straight into I.e. minimal load but high cadence. 100 f/s) Use a Wetronome Stroke Pace device to help you attain these higher stroke rates. Up Popov, down f/s Your choice of cool down

00:30

You'll feel great on second 100m compared to the first!

100 fins Extras: Cool Down: 100 choice Total 2200 Distance:

1 1

00:20 n/a

Easy n/a

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11

Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim:

13 Steady Aerobic Session Distance Objective Easy f/s breathing every 3 Fins Up Corpse Kick, Down f/s Steady f/s breath 3s up, 5s down As 25 choice of catch drill into 75 f/s Breath every 5 1 - 4 Pull, Paddles and Bands, 5 - 8 Pull and Bands. Your choice of cool down Target Pace Level 1 2 2 2 2 2 1 Rest Interval (mm:ss) 00:45 00:30 00:45 00:30 00:45 00:20 n/a Extra Details n/a Really make sure you stretch out! Roll from hips Focus on exhalation n/a n/a n/a n/a

Warm-up:

300 2 x 200 300

Main Set:

4 x 100 300 8 x 50

Cool Down: 100 choice Total 2200 Distance:

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12

Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim:

14 Improve Aerobic Endurance, similar to Session 10 but 200s instead of 100s Distance 200 f/s breathe 3s 2 x 50 200 fins 2 x 50 2 x 50 6 x 200 Objective Easy f/s breathing every 3 As 25 fast into 25 easy As Popov up 6/3/6 down As 25 easy into 25 fast As 25 easy into 25 fast 1 - 3 aerobic f/s breathing 3s up and 5s down, 4 pull, paddles and bands, 5 fins, 6 f/s breathe every 5 Your choice of cool down Target Pace Level 1 3 1 3 3 2 to 3 1 Rest Interval (mm:ss) 00:45 00:15 00:45 00:15 On 1:30 Level 2 Time + 0:30 n/a Extra Details n/a n/a n/a n/a n/a Keep pacing consistent and general pace under control n/a

Warm-up:

Main Set:

Cool Down: 200 choice Total 2100 Distance:

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13

Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim:

15 Improve strength endurance and practice open water specific skills Distance 200 Objective Easy f/s breathing every 3 Pull, Paddles and Bands As Popov up f/s down As 25 scull into 25 f/s Breathe every 7 strokes Target Pace Level 1 2 1 1 3 Rest Interval (mm:ss) 01:00 00:45 00:30 00:15 On 1:30 50s plus 0:20, 100s plus 0:30, 150s plus 1:00 n/a Extra Details n/a Don't go too hard on this set, just feel the water! n/a n/a Hypoxic set - quite tough!

Warm-up:

200 200 fins 4 x 50 4 x 50

Build Set:

Main Set:

50s are to be done as 25 water polo 4 x (50, 100, 25 f/s, 100s as short tumble-turn 150) before the wall, 150s starting each 50m with 12.5m Butterfly Your choice of cool down

2 to 3

This is a tough set so watch out!

Cool Down: 200 choice Total 2200 Distance:

n/a

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14

Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim:

16 Development of Speed Endurance Distance 100 f/s 100 pull 100 kick Objective Target Pace Level 1 1 2 2 1 to 4 2 Rest Interval (mm:ss) 00:10 00:10 00:10 00:15 Level 3 + 0:30 On 2:00 Extra Details n/a n/a n/a n/a Just use this set to raise your heart rate, don't bust a gut! Stretch out This is a very challenging but enjoyable session. Make sure you are consistent with your times. Have a go doing the last 2 sets with fins, sounds easy but you'll find you actually work harder! If you are prone to cramping with the fins exercise extreme caution if choosing to do this! n/a n/a

Warm-up:

Build Set: Drill Set:

Easy Good hip roll Squeeze bum Work through sculling drills taking 4 x 50 sculls time to feel the water Building to fast over the course of 2 x 100 the 100m 2 x 100 fins 2 x (50 kick into 50 f/s alternating kick front, left, and right side torpedo) 4 x (100 PFQ + 10 sec. RI, 50 PFQ + 10sec. RI, 50 PFQ) Speed endurance set to be done as 100m flat out, take an accurate 10 seconds rest, then 50m flat out, another 10 seconds rest and then 50m flat out. Record your time you finish on and subtract 20 seconds to give you your 'unbroken' split. Super easy, super smooth swim. Standard Cool Down

Main Set:

4 to 5

Level 3 + 0:20 + 1:30, i.e. a lot of rest between intervals so work hard! 00:20 n/a

300 fins Extras: Cool Down: 200 Total 2200 Distance:

1 1

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15

Swim Smooth Swim Sessions Level 1 of 3

Session # Aim:

17 As session 9 (repeated). Long Continuous free-style aerobic swim. Some may say that this is a highly boring swim session, however, its purpose is to allow you to swim uninterrupted for a prolonged period really working on your efficiency. Make sure you loosen up and stretch well before this session as there is no warm-up per se. This is to encourage you to set off at a steady comfortable pace and hopefully avoiding a 'blow-up'. Its all about pacing yourself!

Distance

Objective

Target Pace Level 2 1

Rest Interval (mm:ss) n/a n/a

Extra Details You will hate me whilst you are doing this swim, but thank me after when you feel really good in the following session! n/a

Main Set:

1500m

Continuous aerobic f/s swim Your choice of cool down

Cool Down: 200 choice

Total Distance: 1700 Session # Aim: 18

This is it, the mother-of-all-sessions! The session which forms 20 x 100m is the 'gold standard' of distance free-style swimming, aiming to hold your best time per 100m bearing in mind you have 20 to do. This first time, we will do the set with decreasing rest every set of 4 x 100s, but normally we would swim this set with consistent rest. Give it a go!

Distance 5 x 100 Warm-up: 500 fins Build Set: 10 x 50

Objective 1. F/s breathe 3s, 2. Pull and Bands, 3. Kick, 4. F/s breathe 5s, 5. 2 x 50 scull set. Drill up, f/s down 1. 6/1/6, 2. 6/3/6, 3. Shoulder Tap, 4. Popov, 5. Corpse Kick Build each 50m starting from slow to fast.

Target Pace Level 1

Rest Interval (mm:ss) 00:30

Extra Details n/a Don't go too hard on this set, just feel the water!

1 1 to 4

00:45 On 1:00

Main Set:

Set 1 = Level 3 + 0:25, set 2 = Level 4 x ( 3 x 100 3 + 0:20, set 3 = Level 3 + 0:15, set f/s) 4 = Level 3 + 0:10. Your choice of cool down

3 to 4 1

Cool Down: 100 choice

Total Distance: 2300

Slightly less rest than usual to prepare you for the main set. This is a tough set so be prepared! Each set of 4 x 100 has 5 seconds less rest As per Objective than the previous set, so it is what we term "progressive" n/a n/a
16

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Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim:

19 Aerobic Efficiency Pyramid Distance Objective Easy Torpedo kick with fins (no board) Fins Popov (perfectly!) Pull and Bands As 25 scull into 25 f/s At threshold pace or just a fraction quicker As 25 doggy paddle into 25 f/s Paddles Fins 6/3/6 (perfectly!) Kick with fins and boards Super easy, super smooth swim. Your choice of cool down Target Pace Level 1 2 1 2 2 3 to 4 2 2 1 2 1 1 Rest Interval (mm:ss) 00:10 00:30 00:20 00:30 00:20 Level 3 + 0:30 00:20 00:30 00:20 00:30 00:20 n/a Extra Details n/a n/a Squeeze bum Cruising! Full 50m fast Try to remain relaxed as much as possible whilst swimming relatively quick. Pull along the rope! No Pull buoy, feel the water n/a Controlled hand entry n/a n/a

Warm-up:

200 f/s 2 x 100 200 2 x 100 200 4 x 50

Main Set:

200 2 x 100 200 2 x 100 100 fins Extras: Cool Down: 100 choice Total 2200 Distance:

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17

Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim:

20 Develop speed efficiency and maintain smooth stroke even when fatigued Distance 200 f/s 300 fins Objective Easy 3 x (25 L unco, 25 R unco, 50 f/s) No band focus on core stabilization With board Sprint every 4th 50m Sprint every 3rd 50m Sprint every 2nd 50m Sprint every 50m Super easy, super smooth swim. Standard Cool Down Target Pace Level 1 1 1 2 Just make turnaround time on non-fast intervals, but really crank up the pace on the sprint efforts level 5+ 1 1 Rest Interval (mm:ss) 01:00 00:45 00:30 00:15 On 1:05 On 1:10 On 1:15 On 1:20 00:20 n/a As you progress through this set the rest intervals actually increase giving you more time to complete each 50m, however the frequency of the sprints also increases making this a real quality set. n/a n/a Extra Details n/a n/a n/a n/a

Warm-up:

200 pull 100 kick 8 x 50 6 x 50

Main Set:

4 x 50 2 x 50

200 fins Extras: Cool Down: 200 Total 2200 Distance:

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18

Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim:

21 Develop sustainable aerobic threshold pace Distance 100f/s 4 x 50 100 fins 4 x 50 Objective Easy 4 x (25 sculling drills into 25 f/s) 4 x (50 Popov into 50 f/s) 25 fast into 25 easy Target Pace Level 1 1 1 3 Rest Interval (mm:ss) 00:30 00:15 00:30 On 1:30 Extra Details Breathe-bubble-bubble-breathe Work through the 4 sculling drills Loosen off the shoulders Build your Heart Rate

Warm-up:

Main Set:

Try holding a pace just above threshold (i.e. your Time Trial pace), but make sure whatever pace you 2 x (2 x 200) start off on that you hold this. No prizes for inconsistency but many rewards for consistent swimming!

This is a tough set so be prepared. Don't Level 3 Time + get carried away on the first few intervals 0:20 as you need to sustain your pace for the full set. Chance to relax after that tough main set! Have a go racing a partner on this one! n/a

4 x 100 fins 50m drill into 50m f/s. 1. 6/1/6, 2. drills 6/3/6, 3. Popov, 4. Shoulder Tap. Deep Water Sprint Starts from the 4 x 50 5m flag to the 25m mark and then Extras: easy to the end of the pool. Your Choice Cool Down: 200 Total 2200 Distance: Drills:

1 5+ 1

00:20 00:30 n/a

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19

Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim:

22 Easier recovery-type session with longer, steadier intervals focusing on being relaxed and smooth in the water. Distance 100 f/s 200 pull 200 kick 100 f/s 4 x 50 Objective Easy Good Body Roll With Kick Board, but no fins Easy 1 - 4 Pull and Bands Set 1. Fins and Paddles concentrating on a good initial catch, Set 2. Fins only hypoxic breathing up 3s, down 5s, Set 3. F/s with no fins just focusing on being relaxed! 1 - 4 as 50m building to fast, 5 - 8 each 50m progressively faster than last by ~2 seconds with last 50m as a sprint Your choice Target Pace Level 1 1 2 1 2 Rest Interval (mm:ss) 00:30 00:30 00:30 00:30 On 1:10 Extra Details n/a n/a Squeeze bum and point your toes! n/a Increase arm turn-over Really try and relax during this set and enjoy the sensation of cutting through the water smoothly.

Warm-up: Build Set:

Main Set:

3 x 300

01:00

Extras:

8 x 50

2 to 5 1

On 1:20 n/a

n/a n/a

Cool Down: 200 Total 2300 Distance:

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20

Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim:

23 To develop consistency in your intervals when under pressure to swim quicker than usual. This is a tough session, so make sure you're up for it! Target Pace Level Rest Interval (mm:ss) 01:00

Distance Warm-up: 200 f/s

Objective

Extra Details n/a Use these drills or choose your own from the body roll and recovery section of the DVD Really try to relax on all these 50s

Every 4th 50m backstroke to help 1 loosen off the shoulders 2 x (50 drill into 50 f/s). Set 1. Unco, Set 2. Corpse Kick, Set 3. 5 x 200 fins 1 Drill Set: Corkscrew Kick, Set 4. Straight Arm, Set 5. Popov Alternating 50s as odd numbers at 400m TT pace, even numbers super 1 to 4 Build Set: 4 x 50 easy and relaxed. Try to maintain the fastest pace possible each 100m without getting Fastest too carried away at the start and MAINTAINABLE Main Set: 8 x 100 f/s blowing up by number 5 or 6. They pace, ~Level 4 need to be fast, but they also need to be consistent! 100 Easy fins f/s long and smooth 1 Extras: 100 Your choice 1 Cool Down: Total 2400 Distance:

00:30

On 1:20

Level 3 + 0:20

This session is tough - take a partner along with you for a bit of encouragement and motivation! n/a n/a

00:45 n/a

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21

Swim Smooth Swim Sessions Level 1 of 3

Session Number: Aim: 24 To really feel comfortable at just above and just below your Time Trial pace from session 1. Rest Interval (mm:ss) 00:20 00:20 00:20

Distance 200 f/s Warm-up: 1 x 200 Pull 2 x 100 Kick Easy

Objective

Target Pace Level 1 1 2

Extra Details n/a Focus on good body roll from the hips Stretch out! By now, your previous 400 Time Trial pace should be feeling relatively easy. During this 200m you are swimming at that pace PLUS 5 seconds per 100m, so this should be very comfortable. Swim Smooth! Whilst this won't be a total breeze like the 200m as you are swimming 5 seconds QUICKER per 100m than your Time Trial, you should now have the fitness to hold your stroke together when swimming quick. By now, your previous 400 Time Trial pace should be feeling relatively easy. During this 200m you are swimming at that pace PLUS 5 seconds per 100m, so this should be very comfortable. Swim Smooth! Whilst this won't be a total breeze like the 200m as you are swimming 5 seconds QUICKER per 100m than your Time Trial, you should now have the fitness to hold your stroke together when swimming quick. By now, your previous 400 Time Trial pace should be feeling relatively easy. During this 200m you are swimming at that pace PLUS 5 seconds per 100m, so this should be very comfortable. Swim Smooth! By the end of this session you may be quite fatigued, try to hold your form in the last few 50m sprints and feel good at this higher pace. n/a

With pull buoy, no bands With fins as 50 Front Torpedo - into - 50 Back Torpedo At 400 Time Trial Pace from session 1 + 5 seconds per 100m

200 f/s

00:30

2 x 100 f/s

At 400 Time Trial Pace from session 1 - 5 seconds per 100m

Level 3 + 0:15

Main Set:

200 f/s

At 400 Time Trial Pace from session 1 + 5 seconds per 100m

00:30

2 x 100 f/s

At 400 Time Trial Pace from session 1 - 5 seconds per 100m

Level 3 + 0:15

200 f/s

At 400 Time Trial Pace from session 1 + 5 seconds per 100m

00:30

Extras: Cool Down:

8 x 50 200

1 - 4 as 50m building to fast, 5 - 8 each 50m progressively faster than last by ~2 seconds with last 50m as a sprint Standard Cool Down

2 to 5+ 1

Level 3 + 0:15 n/a

Total Distance: 2200

Copyright www.swimsmooth.com 2006. All rights reserved.

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Swim Smooth Swim Sessions Level 1 of 3

Session Number:

Final TT Chance to see how much quicker you are swimming now after 8 weeks "in the drink". Swim Smooth would love to hear of your improved performances or how you thought the sessions were for you. Please send your stories to paul@swimsmooth.com. Thankyou! You may like to now repeat this 8 week program or modify for your own interest. This 24 session program incorporates most elements of improving your distance free-style aspirations, however, individual sprint and alternative session planners are available by registering your interest to paul@swimsmooth.com. Target Pace Level 1 2 Rest Interval (mm:ss) 00:30 00:15 00:30 On 1:10 n/a

Aim:

Distance 300 f/s Warm-up Build Set: Main Set: 4 x 50 200 4 x 50 400

Objective Bilateral breathing f/s 25m scull 1-4 into 25f/s

Extra Details Nice and easy Work through the 4 sculling drills to enhance catch and pull through. Focus on good body roll from hips Raise HR before main set. Let Swim Smooth know how you went: paul@swimsmooth.com

Cool Down: 200 Total Distance: 1500

Pull buoy 2 25m fast into 25m easy f/s 4 Time Trial - as fast as you can, but remember to pace yourself and get How fast can you an accurate finishing time and go? record. Standard Cool Down - 50 f/s into 50 1 back-stroke - into 50f/s into 50 "Leisure Stroke"

n/a

n/a

Copyright www.swimsmooth.com 2006. All rights reserved.

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