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)