Swimming Intermediate Sessions
Swim Technique – Session includes swimming drills to develop a correct swim stroke.
Swim Strength – Session is focused on strengthening and includes swimming drills and other methods to increase strength.
Swim Endurance – A long slow distance swim at a lower level of intensity.
Technique Session No 1 1.7 Km |
Endurance Session No 2 2.0 Km |
Strength Session No 3 1.7 Km |
Endurance Session No 4 2.2 Km |
200m F/S Fins 4 X 25m F/S Drills 100m F/S Easy with fins 4 X 50m F/S Drills 200m F/S Easy with fins 2 X 100m F/S Drills 200m F/S Easy with fins 4 X 25m F/S Drills 2 x 100m F/S Easy 200m Kick with fins |
3 x 100m Mix: Back stroke, Free style and Brest stroke 8 X 50m F/S 200m F/S Kick alternating (25m fast and 25m slow) 2 X 100m IM Fins 200m F/S Kick alternating (25m fast and 25m slow) 8 X 50m F/S 100m F/S Easy 200m Kick with fins |
2 x 100m F/S Fins 2 x 100m Mix: Back stroke and Brest stroke 4 X 50m F/S Good pace 100m Easy F/S or IM 2 X 100m F/S Good pace 200m Easy F/S or IM 200m F/S Good pace 200m Easy F/S or IM Good pace 100m Easy F/S or IM Good pace 100m F/S Easy F/S or IM |
100m Mix: Back stroke and Brest stroke 100m F/S 200m F/S with Pull-Buoy 300m IM with fins 400m F/S 300m IM with fins 200m F/S with Pull-Buoy 100m F/S Kick with fins 4 X 50m F/S 100m F/S Easy 200m Kick with fins |
| Endurance Session No 5 2.0 Km |
Strength StrengthNo 6 1.8 Km |
Endurance Session No 7 2.0Km |
Endurance Session No 8 2.2 Km |
| 2 x 100m F/S 4 x 50m Mix: Back stroke and Brest stroke 2 X 200m F/S with fins drills 300m F/S 2 X 200m IM with fins 100m F/S 4 x 50m Mix: Back stroke and Brest stroke 200m Kick with fins |
4 x 50m Mix: Back stroke and Brest stroke 10 X 50m F/S counting strokes 200m Mix Back or Breast strokes 100m F/S Pull-Buoy 200m F/S Timing 4 X 50m F/S counting strokes 4 x 100m Kick with fins |
100m F/S 6 X 50m F/S counting strokes 2 X 200m IM with fins 4 X 100m F/S 6 x 50m Back or Breast strokes 4 x 50m Kick 100m IM 200m Kick with fins |
200m F/S 4 x 50m Mix: Back stroke and Brest stroke 4 X 400m F/S with fins (long rest between sets) 200m Kick with fins |
Legend:
| Drills | Exercises with the aim of improving stroke actions |
| F/S | Free Style |
| Mix | Alternating different strokes |
| IM | Individual medley (swim different strokes) |
| Pull-Buoy | Swimming device |
| Counting strokes | Counting number of strokes and recording. Lower number per distance and time is better than high number |
| Timing | Perform the task at maximum speed and record the time for further comparison |