To help in your planning here is Geordie's seasonal plan. Your season will feature 32 weeks but there are some extra weeks below. Every week look at how your swim went and tweak your plan as you learn. Your plan should be a living document.
Periodization:
Fall starts with some freestyle technique work but then moves into all strokes. The unspoken goal is to have everyone swim a 100m IM in December. The variety of movements, including turns, help the swimmers to gain greater agility in the water and also build strength. It also provides a sense of variety as the rest of the year is majority freestyle.
Winter is about freestyle technique along with a more focused build of fitness using that stroke.
Spring is time for the hard yards. The drill segment is the first to go followed soon after by the kick set. These element step aside to allow for longer main sets and sometimes double main sets with a break between. The program builds to peak fitness in May. In late May a couple workouts featuring open water skills can bring a fun change.
Note: Warm up and cool down are always the same, alternating 25s of front, back, breast. I find this allows swimmers to get going right away while others are arriving.
Legend
Act: muscular activation exercises
Wu: warm up
RTR: rest to recovery
MS: main set
OA: one arm
SSHU: side swim head up
Alt: alternate
PE: perceived exertion
SR: stroke rate
TT: time trial
': minutes (ie 8' means eight minutes)
": seconds (ie 30" means thirty seconds)
DPS: distance per stroke
RI: rest interval
PB: pull buoy
PBPB: pull buoy paddles band
Cont: continuous
2bt: two beat kick
Hypox: hypoxic (holding breath)
1.
Your workout - rest as often as you need - starting slow and build - shoulders
Goals: fun - health - better swimmer (take your skills to the next level)
Act
Wu
Intro: volume will start ~1200 build to 200+
Fin Kick, rtr
Etiquette: keep the T clear
Fin Superman kick, scull breath, hand depth
One arm, hand depth lead arm and stroke
Open turns: back/side/full
MS 10’: 50s front/PE 6/rtr
Stretch
2.
Act
Wu
Fin kick back: glance at rope/flags for positioning, eyes up, knee submerged, straight recov
Fin superman 50/OA 50, rtr
SSHU
OA off side: Lead arm, 3 tap to check bob
MS: 50s/pe6/rtr min 10”
50s/rtr/6 focus extension
3.
Act
Wu
Fin alt flutter 50/one leg 50 (intro: big, slower, half dolphin, rock butt)
Back stroke (BK):
Safety: flags and watch lane rope
Explain head position, shoulder, entry exit
Kick on back, face up, bottom arm extended/pinky down, shoulder up, switch lead at half, slightly on back
10’ Super slow backstroke, focus recovery, entry, along with head/shoulder
10: BK turn and underwater
Breathe out through nose or tongue on roof sinus pressure
Away from wall, get flat in back, rotate around hip, sit back in a recliner
Hop, pause, push
Arms past chest
Not too deep
Dolphin
10’ BK 50s, PE 6, RTR
Determine your stroke count flags to wall
Come to wall on side
Explain hockey stick side pull (power and efficient) vs deep pull (good for mobility)
Crouch and do back stroke walk backwards playing with pull
Main: Front 25/back 25, rtr, work in turn
Stretch
4.
Act
WU
8’ Kick fins: alt 50 flutter, 50 one leg (big and slow, hip driven)
5’ Front to back turns, back to front turns
10’ 50s Bk/6/rtr - head, shoulder, flags/rope
8’ OA drill: lead depth, head bottom goggle
20’ 100s alt 25 front 25bk/pe6-7/rtr
5.
Act
WU
8’ Kick fins: alt 50 flutter 25 one leg 25 dolphin
5’ breast arm motion: infront, stir the pot, recover up the middle
Standing first, out front not beneath chest
Next stroke with easy fin flutter fins, some with head down to watch
5’ Breast Kick
Whip vs Frog (bottoms of feet, knee risk) Like a Plie
Fins on hands to demo and sitting on deck demo
Option: On back with board on chest or over knees, keep knees submerged
Focus on glide with feet together
10’ Breast Stroke (BR) 50s/pe6/rtr
Timing: kick > glide > pull
Don’t pull past chest
High elbow
5’ Breast Turns:
Push > glide > dolphin
+ double pull
+ b kick and pull to surface
100s alt 50 front + 25 back + 25 breast > review turns
6.
Act
Kick with fins: Alt 25 flutter/25 dolphin
OA no fins, paddle option: focus on DPS
Back: fins on, 25 back tilt kick then fins off repeat 75s backstroke SLOW SR
Review: nose, exit, entry, rotation, pull
Breast: 25 kick with board (glide head down) then 75s breast SLOW SR
Review: kick - glide - pull, add head position option, deck/board option for kick
Front: fins on 25 SSHU then fins off and repeat 75s swim SLOW SR
Focus on DPS, count
7.
Act
5’ Kick with fins: Alt 50 flutter, 50 dolphin
5’ One Arm: alt 25 with flutter, 25 with dolphin
8' Turns
Front - side, tuck, arm over, streamline, dolphin
Back - side, tuck, submerge, streamline, angle, dolphin
Breast - open, dolp/dbl pul/breast
8’ 50s front crawl, PE 7, RTR - head, rotation, extension
8’ 50s back stroke, PE 7, RTR - head, rotation, timing
8’ 50s breast stroke, PE 7, RTR - glide, head
Cool down choice
8.
Act including adductors
5’ breast kick with board:
5’ fins kick alt 25s flutter, dolphin, back
5' OA dolphin and fins
Turns
Front to back
Back to breast
25' Main Set:
100 IM: one arm fly > back > breast > free
PE 6, rest interval suitable to group (plus extra 60' after 4 intervals)
Focus on keeping PE low, don’t go hard
Dives
9.
8' Kick with fins: alternate 25s flutter and dolphin
8' Drill: 50s OA paddles no fins
25' Main Set:
6' 50s back, 25/pe6, 25/pe8, rest interval 20(fast lane)-30-40(slow lane) depending on lane
6' 50 fly (oa option), pe6, fins lane 1
6' 50s BR, pe6, rtr
6' 50s free, pe8, rtr (focus on streamlining and power, not SR)
Starts/Dives: depth, angle up, # dolphin kicks
9.1
8' Kick: 25 frt/25 back/50 breast
8' Drill: push off wall, underwater dolphin, 25 free sprint, rest 10', repeat 4 times then rest 60"
25' Main:
8' 100s free/pe7/rest 20-30-40
8' 100s back ”
8' 100s breast “
10.
5' continuous swim alternativing 25s ez/hard
Time Trial Tips: quick turns, streamline off wall, kick harder than usual especially last 25m
Send off each group (one from each lane) on 10" gaps so no drafting
50m time trial, 100% effort, all rest 2'
100m time trial, 100% effort
5' continuous swim alternating BK-BS 25s, PE 6
100IM time trial, 100% effort
10' Continuous swim alt 25s 6/8
Remind swimmers to do uturns if behind slower swimming on continuous swims
Dives
Swim Meet:
Wu
75m FC build last 25
Time your buddy
Good turns, streamline
100 FC
50 BK
50 BR
100 IM
Relay 4*25
-Christmas break-
11. Easing back in, challenging our balance and streamlining
Kick superman
OA drill, focus DPS, RI 15 or rtr
FC 50s, RI 10/20/30 or rtr, count strokes, try to lower, compare time/strokes
Option: swim golf (time+strokes) or just focus on strokes
Ice skate explosive gather and push
Matt Biondi story
Now deal with fatigue, drag force
25' Main Set: 100s/6/ri 60-75-90 or rtr, count 1st and last, DPS
Get time
Slow SR, like riding bike slow
Milk recovery
Arms move slow (including recovery) but never stop
12.
Act
WU
Kick superman 25 + OA back focused on front end
Pb: 100s/pe7, 30-45-1, head balance, fish tail, keep legs arrowed, rails, slow SR, Power NOT frequency
50s, sr30 out feel water, natural Sr back, count
MS 25’: 50s, pe8, ri 1:1 minimum 30”, swim well!, long power strokes
CD
13.
Act
Wu
8' Kick fins: fltr down, 1 leg back
10’ Scull fins 25 half catch and half mid-pull + 25 OA change arms half way
Soft hand cue, don’t swim muscly way, feel
10' PBPB: 50, pe 7, ri 10-20-30
Focus: rails despite increase in intensity, catch/gather/throw
25' MS: 100, 25s hard8/ez6, ri 30/45/60
catch/gather/throw
Elevator head - harder kick=higher head
14.
Act
Wu
K/fins: 2bt down real 2b option, one leg back
10’ PBPB: 100s/7/R10-20-30 > focus feel/catch/throw, patient out front
10’ OA 50s/6/R10-20-30 (dolphin kick option) > same focus
15' Main Set: 100s/ri 30-45-60, slow stroke count: 12.5 hard kick, 12.5 2-beat (kill engines)
Try mod 2bt at least when inhaling, both hips if possible
Etiquette and cloud count, passing/Uturn
10’ cont swim (work on 2 beat) > kick is 40% less efficient, when people can’t swim long it’s almost always because they kick too hard
15.
WU
Kick with fins/board: Vertical
Scull 25 change mid/OA 25
PBPB: 100s/6/R30-45-60
focus hi elbow pull and fish tail, rails, count strokes, streamline
Main 25': 100x 5/Ri 1’ don’t pace set, only even pace each 100, pace = hard, level high effort but declining speed/time slower
Finish with: alt bk 50/breast 50/fc 50, ri 20/30 bet each 50, PE7
CD back and breast
16.
WU
Kick Side swim, change sides every 5 seconds
Head up one side, head down other, no bob, power stroke
OA cont. fist/palm, demo high elbow position, rtr
PBPB continuous 8’, balanced rot, high elbow, rtr
Main 30’: 150s=50/8+50/6+50/8, RI 30/45/60, additional 1’ rest every 3
CD
17.
Wu
Kick: alt flutter/1leg then flutter/dolphin
Drill: fins, Side swim, scull with lead arm 12.5 then one arm offside 12.5
PBPB: swim golf 50s, alt with PB and without (measure of kick efficiency)
Main 30’: 200s: 25s build 6-7-8-9, RI 60/75/90
18.
Wu
Kick: flut/dolph pe6, rtr if required
Drill: high elbow dog paddle 25 (standing intro)/one arm 25
Short, quick, infront like scull, high elbow, turn pedals with hands, head up
PBPB: continuous 8’
30' Main: 50s pyramid: PE 7-8-9-8-7/ri 10-20-30 + additional 30 or 60 after pyramid
Define exertion levels
Delineate sr, kick, power
19.
WU
Kick with fins: grave stone 25/back 25
Drill: mid lane flip and build
PBPB: 100s alt 25s 6-9/R 15-30-45
100m to find pace, rest 30”
30' Main: 200s/8, ri 30-45-60, Pace: double 100 and add 30, 20 or 10
CD
20.
Wu
Kick: 25s ez flutter, hard flutter, Dolphin
PBPB Sr 30, balance, rotation
30' Main: 5 x 100 (ri 1’) + 2’ rest + ez back
50s at 9, 30-45-60 rest
CD
21.
WU 5': alternate 25s of front/back/breast (standard warmup done automatically)
Kick 7': (fins) alt flutter - vert 30 - dolph
Pull buoy paddles band 7': 100s/PE6/R10-20-30, count strokes
Accelerate midpull, like skate
Main 30': 50s ladder, 7-8-9-10, RI 10/20/30”, extra 1:30' rest after each PE 10, focus sr especially on 10 (90spm), guage kick+power+SR
CD 4': alt 25s of back/breast
22.
WU
Kick with board: alt 25s flutter no board, belly superman/back (titanic arms point up when on back)
PBPB - 50 pb, 50 no pb focus on rotate through hips
Main: 150s: 50/9, 50/6, 50/9, RI 30-45-60”
Extra 90" evert 3
Stroke rate overcompensate, later find sweet spot
Head position changes
CD: bk, brst
23.
WU
Kick: fins, swim w/ slow SR (30-40), vary kick each 12.5 from max to 2bt but same SR and power
Main1 20’: 200s - 25/9, 175/8, RI 60-75-90’, pace on bubble
Main2 10’: 25s, 10” ri, 60-75-90’ ri after 4, count rest in head not clock
PBPB: pe6 cont, no touch turns, how to turn: like buoy, wide pull/head down/wide approach, no paddles, rest to change direction after 150
CD
24.
50m warm up
15’ cont: no feet on bottom, tactics, a) u turns, b) toe tap pass mid or at wall..accelerate mid lane or to the wall if clear, 2 beat kick option, cloud count, be aggressive with pace, cooperate with lane mates
Kick no fins, alt flutter/dolph, less able do halves (ie 12.5m)
Main with PBPB: 100’s, ri 10-20-30 (additional 60" after pyramid), 78987, no paddles for 9
25.
WU
Test set warm up: 2 x 50 (build each 12.5: 6-7-8-9), rest 20"
Test Set: MS: test 5 x 100, ri 1’, turns, 3 then 2,
Strategy options: a) evenly paced/fast average or, b) even max effort allowing pace to slow with fatigue
Option b is a good confidence building showing swimmers how fast they can go, redefining to themselves
Depart in logical order, keep the T clear on wall, be aggressive, watch mushy middle (3rd and 4th rep)
Teach your brain that swimming very hard is normal and your body will allow it
Once complete test set rest 1' then easy pull till all are finished and all have had 5' recovery
Repeat test set
CD
26 (Open Water Theme)
5' warm up
Goggle drill: Swim 50m, stop once in each direction and take off goggles (no feet on bottom), spin them in the air, put them back on, continue swimming
Continuous Swim Intro: be aggressive, no feet down, u turn, turn on t, toe tap of person in front if passing, cloud count between flags if rest needed (elementary back stroke)
5' continuous, alt 25s 6/8
All further intervals feature side x side start
2-3 swimmers on wall side by side (depends on lane width)
Swim hard to far flags then merge to right, some may have to slow to merge, now swimming counter clockwise
5’ cont, first 25 @9 hard, settle to 8
Mental Tip: have a mantra, meditate on the effort, self talk can be difference between good and bad swim
5’ cont, first 25 9, then 8, but each 12.5 from start end at 9
Mental Tip: On the pace bubble ('almost' too hard), train brain to accept new normal, don't sacrifice streamline or technique
5’ cont 8 out, count strokes back (no pe), is effort wasted?
5'-15' Red board/Blue board
Every time to swim back to coach end sight at flags (not wall) to see what board is displayed
If blue board continue at 7-8, if red board do 25m at 9 then back to 7-8
10’ cont blue red but move board location around a little (lane to lane) so they have to find it when sighting
Cool down: Toe Tap
Partners swim slowly one infront of other, rear swimmer continuously taps feet of swimmer in front
If swimmer in front doesn't feel hands then slow down
27
5' Warm up
8' OA paddles with dolphin (flutter option)
8' PB (paddles and band optional), PE6, 4-6 hypoxic strokes midlane each direction, check for symetry in stroke and body position
Main 30’:
200m reaching VO2Max > rest 15" (count to self, not clock) > do 50m same pace
VO2Max: pace is such that swimmer is out of energy, desperate for rest
Rest interval: 60/75/90 (depending on lane ability)
Send a clear message to your body that it needs to lift the fitness ceiling
Fun cool down:
Partners swim side by side trying to synchronise strokes so they look at each other breathing every second
Pairs swim 25 and wait for others to arrive then swim back
28
5' warm up
10' Continuous Pull:
First 12.5m of every 50 is PE9
Option: if you are only pool user and have a whistle blow your whistle every minute or so (be a little random). When swimmers here whistle they do 5 stroke cycles (10 strokes) at PE9
5’ One arm fist palm
Main 30':
50s Ladder: 7-8-9-10
Rest: 15/30/45
Additional 1' rest after each PE 10
Review levels:
7: (getting hard) sub-maximal power, normal stroke rate
8: (hard but sustainable) maximal power, normal stroke rate
9: (very hard) maximal power, stroke rate faster than normal
10: (max effort) sprint - max power, max stroke rate, max kick
Fun Cool Down: draft in pairs or 3s
29
5' warm up
100m build every 25: 6-7-8-9
~20' Main:
5 x 100 test, RI 30"
Focus on first 3, do them as hard as you can, don't think about 5, just think about the final two when you get there.
Once complete test set: Pull at PE6 with hypoxic 4-6 strokes mid lane looking for symmetry
25' Main II:
Pyramid: 200-100-50-100-200/pe8, ri 30"
Reminder: Pace is relative to distance. For a 50 to be 8 it is at a faster/harder pace than a 200 at 8.
Fun Cool Down: Continuously cycle through 8 strokes of each stroke: free/back/breast
30.
Warm Up
~20' 500m Time Trial
First 25 pe9, rest at time trial pace (fast as sustainable)
Toe tap to pass
If you feel tap on your feet, keep swimming hard but pull towards lane rope, passer sight and safely go up middle on stripe.
Time yourself and remember your split
Fast turns, don't be lazy
Cloud count between flags if rest is required, try not to put your feet down
Once complete the 500, faster swimmers do 50s same pace/ri 15 till all are finished
10' Sighting
Alt 50, at PE 6 (sight every third breath) with 50 PE 9 (no sighting)
RI 10/20/30”
10' Pull 100s at PE6, count strokes first and last 25
Two options:
A) 200m tt
B) Snake swim (like at Early Bird)
All swimmers in far lane, fastest leave first
Swim down and back then under lane rope into next lane, down and back in each lane till in far lane
Continue to swim in far lane till all swimmers are there then coach signals to work way back to first lane starting with fastest
Cool Down Choice
31.
5' warm up
10’ drafting feet
Pairs one follows in others draft at self-selected pace
Every 50m, when midland, front swimmer slows to breast stroke by rope, back swimmer sights for safety and accelerates to pass and take over lead
Keep tight: front swimmer check every 10m or so to make sure partner is there
Look up under water, try to follow the bubbles of swimmer infront
15’ Settle:
100s, first 25 at PE10 (sprint), next 75m at PE8
Rest 30/45/60
Focus on mental side of dealing with fatigue after sprint, calm self but continue effort
10’ Sighting
100s, PE6, sight at least twice per 25
Sighting options:
sight then breath
breath then sight
sight then don't breath
Work on finding a rhythm (ie every 3rd breath)
8' Side by side 25 sprints
3-4 swimmers side by side against wall
Sprint 25m and stop
Rest 1'
Cool Down: no touch turns
Approach wall along lane rope
When outside arm is forward initiate draw stroke to turn even if not right at end of lane
Keep head down but still turn to breathe
Keep rotating and recovering over the surface
32. Final Swim
Pick one of the options below:
A.
Swim Meet
Warm up
Divide lanes so you range of paces in each (ie one representative from each lane come together to form team in one lane)
For each heat those of similar paces (ie those that normally share a lane) race together
Races for each of the distances:
100
50
100IM
200 if time (put priority on getting the relays in)
Relay: 4 x 25
Tweak teams to make them as balanced as you think possible
Slower swimmers lead off, fastest finish
Have swimmers stay where they finish then repeat a few times
Between relays shift swimmers around a little to try to balance teams
B.
Warm up
Time trials
Swimming 'On the Bubble': if you're not questioning if you're going to hard, you're not going hard enough!
Each lane does the set in order together till complete
500 tt, ri 2’
200 tt, ri 2’
100 tt, ri 2’
50 tt, ri 2'
Faster work back 50 to 200 till all are done first descent
If complete: continuous swim with 10 strokes hard after flags, active recovery
C.
No Rope Open Water Swim
Only an option when you have the full pool
You must arrange for no ropes the week before with guards, checking if even possible.
You can offer to help guards set them back up at end of practice if it helps.
Sighting technique review
Warm up
All swimmers against wall
Swim direct line 25m and stop, sighting every second breath
Once all at 25m, all return
How to do laps
Corners: Swim right into corner, start draw stroke to turn when outside arm is forward
If you are passing move to the inside, slower to the outside
If you need a rest cloud count to the outside
Half Laps: Swim 12.5m down then cut directly across, careful on merge
Try to find a rhythm sighting (ie every 2nd breath)
5' lap swim, self select pace
Stop group, change direction, second 5' lap swim
8' Corner to corner:
Position everyone in corner
Have them aim for far corner then swim 10 strokes with eyes closed. Stop and open eyes after 10.
*Coach needs to guard wall in case someone swims towards it. Good to have noodle for this.
Wait in far corner then do return trip when all are there.
Remind swimmers that a wider stroke will help correct direction in most cases.
5' lap swim, work on sighting rhythm
Stop group, change direction, second 5' lap swim
8' Down and back sprint
All line up against wall side by side
No pushing off wall to start, sprint to far end
Rest 30" after final swimmer finishes
Sprint back, again no push off wall, starting in deep water
5' lap swim, sprint the ends
Stop group, change direction, second 5' lap swim
D.
Warm up
10': 100s build 25s 6789, ri 20
10': 50s build 12.5s 6789, ri 10
10' Continuous PE6
Underwater from wall to flags
Mid-lane flip
Deep end deck up (hand on deck, pull self up to waist or all the way out and then jump back in)
10' Continuous swim alternating 25s free at PE8, back stroke at PE7, breast stroke at PE6cont frt 8/bk 7/brst 6
10' Fun relay options
A.
Collect a board, pull buoy, fin, noodle (any accessory) for each team and put two items for each lane at each end
Split swimmers into even teams and send half to far end of pool
It's 4 x 25m but first swimmer starts with one item, second swimmer adds another, third has three items, fourth has 4
B
No equipment
Group must swim 50 while connected somehow (ie holding feet, hands)
Give them 2' to plan
C
One brick per lane. Ask guards if they have them. If only two bricks then divide swimmers in two teams.
Each team must move brick 25m placing it on the far deck.
Each swimmer must be momentarily in sole possession of the brick on each the shallow half and deep half of the 25
Once complete at the far end, rest then do another heat on the way back
Give them 2' to plan