This is a session plan for a 75 minute session for GB ASA stage 8 swimmers I did last week. The kids were about 8-9 years old. Focus is always on technique and basic aerobic development.
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Cooper City Cyclones – The Miler
Here is one of our early season aerobic / distance workouts geared toward our Mile and Open Water swimmers. As you may have guessed our sprinters get testy during these, but after all the grumbling and being early season, everyone benefits very well from these aerobic from endurance sets.
Jul 31, 2014 – Podium Swim Club – Race Prep & Stroke Work
Last week I had a guest athlete swimming with my club. He was heading to FINA Masters Worlds in Montreal, so to help prep him with some final quality work, we had everyone get involved. It was an opportunity to work on speed, stroke-work, and form. Race prep, without too much fatigue was on the agenda.
Jul 28, 2014 – Podium Swim Club – Speed & VO2max
This is a lunch-time workout that was done not long ago. The main set focus is on speed. Even though there’s a longer effort in there, the work – rest ratio is 1:2 at worst on the high intensity efforts (90% effort and above).
T2 Aquatics – Big Warm-up Aerobic Day
This workout is one of my favorites. A bit of history on it: I had a training group one year that was able to practice 90 minutes per day. We had no more time than that!
Jul 15, 2014 – Podium Swim Club – Speed & VO2max
This set was prescribe earlier this week and is purely speed focused. Not speed endurance, or threshold, but VO2max efforts.
T2 Aquatics – Modified Pace Workout
This is a workout we will give some of our sprint-oriented, veteran athletes this week. We are coming off a meet and gearing up for the end of season races.
T2 Aquatics – Breaststroke Stroke Count Active Rest
We have spent a good amount of time on Breaststroke Swimming at certain stroke rates (counts).
One of our sets we’ve done leading into this one is 10×100 (2) at 6 strokes per length (some athletes take more strokes depending on their racing stroke rate).
Cooper City Cyclones – Favorite Sprint Workout
This is one of our Senior Groups favorite lactate tolerance / sprint workouts. The intervals in this workout are stretched a little to allow a sort of “Active Recovery” and to push to muscle fatigue by swimming the main set as a sprint set followed by a short drill set while (hopefully) the muscles are fatigued to near lactate peak.