This week we will begin laying the training foundations required to reach your
goal in 10 weeks’ time by establishing some simple training techniques and methodology.

Hip Driven Rotation Freestyle – this involves the swimmer performing the normal freestyle stroke, but with dramatically increased rotation generated from the hips. This assists with ending the optimum balance point in the stroke, and assists with the extension of the arms to form a longer freestyle stroke.

Warm Up:
6 x 150 swim as 50 freestyle / 50 backstroke or breaststroke / 50 freestyle (30 SRI)

Skills Development:
6 x 50 freestyle swim with Hip Driven Rotation (20 SRI)

Main Set:
8 x 200 Swim (30 SRI)

Cool Down:
4 x 50 25 Swim with strong kick / 25 swim moderate (20 SRI)

This will allow you to benefit from X training without over tiring your body. No more than 60 mins cross training. Run or Bike is ideal.

Warm up 300 swim as 200 pull, 100 kick Swim straight through Making sure all of your body is fully warmed up 12x100 as 4x100's kick/pull/swim (choice of stroke) 15 seconds between each 100 Within each set of 4x100, try and increase the pace by 1-2 seconds per 100 Swim Down 8x75 as 25 kick/drill/swim (choice of stroke) 15 seconds between each 75 Ensure you aim for perfect stroke on drill and put into practice on the swim

Swimming is, predominantly, an endurance sport. This week we will start to put together some longer, more challenging sets to improve your swimming endurance.

Bilateral Breathing – Bilateral Breathing means breathing to one side of your body and then the other in a rhythm or tempo set out by the number of strokes between each breath. This technique assists with maintaining balance and stroke equilibrium, and can be used
to promote lung capacity.

Warm Up:
2 x 200 Continuous swim (45 SRI)
6 x 100 Swim with a pullbuoy or oat
(30 SRI)

Skills Development:
8 x 50 Bilateral Breathing
(every 3 or 5 strokes) (20 SRI)

Main Set:
2 Sets:
3 x 200 swim (30 SRI,
Pace Time Cycle 4:10)
2 x 100 swim (15 SRI, PTC 2:05)

Cool Down:
8 x 50 Backstroke or breaststroke (or a combination) (20 SRI)

This will allow you to benefit from X training without over tiring your body. No more than 60 mins cross training. Run or Bike is ideal.

Warm Up 400 easy Think about relaxed stroke, making the most of each pull Main Set 6x250 fc swim, progressing 1-3, then 1-3 again! 20 seconds between each 250 Aim to hold a high level of technique throughout even when increasing pace Swim Down  8X50 as 25 kick (choice) / 25 swim choice 15 seconds between each 50 Try and do the kick without a float.

The second week of the endurance phase, and hopefully you are feeling the benefits in the water – with sets and sessions becoming just that littler bit easier to complete.

Freestyle 1 Arm Swimming – Swimming with 1 arm helps to isolate the stroking pattern and force generated by each of the upper limbs. 

Start in your normal freestyle swimming position. Pull with your left (or right) arm only, keeping the other arm out in front for balance. As you develop confidence in this drill, try taking the non-swimming arm down by your side and work on your body rotation also.

Warm Up:
4 x 200 swim (30 SRI)
4 x 100 25 kicking (no arms)
/ 75 swim (20 SRI)

Skills Development:
8 x 50 25 Freestyle 1 Arm Swimming / 25 swim (20 SRI)

Main Set:
2 Sets:
2 x 300 swim (30 SRI, PTC 6:00) 4 x 100 swim (15 SRI, PTC 2:05)

Cool Down:
6 x 50 Backstroke