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)
Note: Assume fins for all kick sets unless otherwise directed.
1.
Intro Points
It's your workout - rest as often as you need - starting slow and build - take care of your shoulders
Our Goals: fun - health - better swimmer (take your skills to the next level)
Pre-swim activation: three moves, three times each
Warm up: always the same - get in when ready and alternate 25s of front, back, breast
Intro: volume will start ~1200 build to 2000+
8' Kick fins: Easy 50s, rtr
Etiquette: keep the T clear
8' Drill fins: Superman kick, scull breath, hand depth on extension
8' fins: One arm, hand depth lead arm and stroke, head low on breath (bottom goggle)
8' Drill: Open turns:
Stand with back to wall, hop/submerge, feet on wall, streamline, push
Stand side on to wall. Same but with half turn.
Full open turn: swim in from flags, arrive at wall on side, tuck knees, lead arm through air to front, patience on wall
10': 50s front/PE 6/rtr
Cool down
Stretch
2.
Activation
Wu
8' Kick Fin: on back with board, glance at rope/flags for positioning, eyes up, knee submerged, straight leg recovery
8' Drill Fin: Alternate 50s of superman and One Arm, RTR
Focus: maintain depth on extension
8' Drill: Side Swim Head Up
Focus: water on bottom goggle, lead arm downsloped
8' Drill: One arm off side, start in side swim then commence strokes
15' MS: 50s/pe6/rtr
Cool down
Stretch
3.
Activation
Wu
Back stroke (BK) Day:
Safety: flags and watch lane rope
Explain head position, shoulder, entry exit
8' Tilt Kick: face up, bottom arm extended/pinky down, shoulder up, switch lead at half, slightly on back
4' Same but switch/take stroke every 3 seconds, focus on establishing good rotated position before stroke
4’ Same but slow continuous stroke. Focus on recovery (thumb out/pinkie in), entry, along with head/shoulder
8': BK turn
Breathe out through nose or tongue on roof sinus pressure
Stand arms length from wall, hop, recline body, feet on wall, arms up chest to overhead, align horizontal and push
Dolphin after initial push
8’ BK 50s, PE 6, RTR
Determine your stroke count flags to wall
Come to wall on side
3' Explain hockey stick side pull (power and efficient) vs deep pull (good for mobility)
Crouch and do back stroke walk backwards playing with pull, trying deep vs hockey stick
15' Main: Front 25/back 25, rtr, work in turn
Cool down
Stretch
4.
Activation
WU
8' Kick Fin: Alt flutter 50/one leg 50
One leg intro: big, slower, half dolphin, rock butt
5’ Drill: Practice front to back turns, back to front turns, swimming in from the near flags and back
10’ Main: 50s Bk/6/rtr - focus: head, shoulder, flags/rope
8’ Drill: One Arm Drill: focus on depth on extension, head bottom goggle
20’ Main: 100s alt 25 front 25bk/pe6-7/rtr
Cool down
Stretch
5.
Activate
WU
8’ Kick fins: alt 50 flutter with 25 one leg/25 dolphin
Breast Stroke Day
5’ breast arm motion: in front of shoulders, stir the pot, recover up the middle
First, standing in place, out front, keep elbows in front of shoulders
Next, move down the lane using stroke with easy fin flutter fins, some of it with head down to watch
5’ Breast Kick
Whip vs Frog (bottoms of feet, knee risk). Like a Plie
Fins on hands to demo or sitting on deck demo
Kick with board, RTR, focus on kick/feet-together/glide
Option: On back with board on chest or over knees, keep knees submerged
10’ Breast Stroke (BR) 50s/pe6/rtr
Timing: kick > glide > pull
Don’t pull past chest
High elbow
5’ Breast Turns:
Standing with back to wall, hop, submerge, pause, push
Initially simply do push > glide > dolphin
Next, push > glide > dolphin > double pull > kick and pull to surface
20' Main: 100s alt 50 front + 25 back + 25 breast > review turns
Cool down
Stretch
6.
Activation
Warm up
8' Kick with fins: Alt 25 flutter/25 dolphin
8' Drill: OA no fins, paddle option: focus on DPS (distance per stroke)
10' Back: fins on, 50 back tilt kick then fins off and do 100s backstroke SLOW stroke rate (SR)
Review: nose up, exit thumb, entry pinkie, rotation, pull
Get the shoulder up before exiting on recovery ("shoulder, recovery")
10' Breast: 50 kick with board (glide head down) then 100s breast SLOW SR
Review: kick - glide - pull, add head position option (submerge on kick glide), on back with board on chest option for kick
10' Front: fins on 50 SSHU then fins off and repeat 100s swim SLOW SR
Focus on DPS, count strokes
Cool down
Stretch
7.
Activation
Warm up
5’ Kick with fins: Alt 50 flutter, 50 dolphin
Dolphin intro: keep head down for three kicks then up for breath, push the chest, slow/steady rhythm
5’ One Arm fins: alt 25 with flutter, 25 with dolphin (kick and reach, kick and pull, try to connect second kick and pull)
8' Turns
Front - arrive on side, tuck knees, arm over water, streamline, patience on wall, dolphin
Back - arrive on side, tuck knees and recline, submerge, streamline, horizontal angle, dolphin
Breast - open turn then single dolphin + double pull then kick and reach to surface
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
Stretch
8.
Act including adductors (stand, hold deck, swing leg across front of body)
Warm up
5’ Kick: breast kick with board
5’ Kick fins: alt 25s flutter, dolphin, back
5' Drill fins: OA dolphin
Turn practice from near flags in and back
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, focus on skills and technique
8' Dive practice for cool down
Stretch
9.
8' Kick fins: alternate 25s flutter and dolphin
8' Drill: 50s OA paddles
25' Main Set:
6' 50s back, 25/pe6, 25/pe8, rest interval 20(fast lane)-30-40(slow lane) depending on group
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: practice depth, angle up, # dolphin kicks to surface (what works for you)
Cool down
Stretch
10
Activate
Warm up
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 “
Cool down
Stretch
11.
Warm up
5' continuous swim alternating 25s ez/25hard
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, rest 2'
5' continuous swim alternating BK-BS 25s, PE 6
100IM time trial, 100% effort, rest 2'
10' Continuous swim alt 25s 6/8
Remind swimmers to do uturns if behind slower swimming on continuous swims
Dives
Stretch
12. Swim Meet:
Wu
Fine tune: 2 x 50 free, build every 12.5m from 6-7-8-9
Time your buddy and share time once complete
Good turns, streamline
100 FC
50 BK
50 BR
100 IM
Relay 4*25
Divide the group into roughly even speed (approximately one from each lane come together as a team)
Send two to far end, tell everyone to stay where they are at end
Makes some shifts of the team members if needed in order to balance out teams and make it closer
Repeat relays till time is up or till cool down
-Christmas break-
13. Easing back in, challenging our balance and streamlining
8' Kick superman
8' OA drill, focus DPS, RI 15 or rtr
8' FC 50s, RI 10/20/30 or rtr, count strokes, try to lower count, compare time and stroke count
Option: swim golf (time+strokes) or just focus on strokes
Ice skate explosive, gather and push
Matt Biondi story
Now deal with fatigue, keep drag force low - streamline
25' Main Set: 100s/pe6/ri 60-75-90 or rtr
Count strokes 1st and last 25 each interval
Focus on power and DPS
Very slow SR, like riding bike slow it challenges balance
Keep recovery slow, most struggle doing this
Arms move slow but never stop, accelerate/add power only in pull
14.
WU
8' Kick: Alt 25s Superman/OA, focus on extension and patient catch
8' PB: 100s/pe7/rest 30-45-1
Focus: balance, arms wide/on the rails, is there fish tailing, keep legs arrowed, rails, slow SR, Power NOT frequency
8' 50s/PE5 with SR30 (veryslow) for first 25m then normal SR back, count strokes each direction
Main Set 25’: 50s, PE8, ri 1:1 ratio with swim time down to a minimum of 30”, swim well!, long power strokes
CD
15.
Wu
8' Kick fins: Alt 25s flutter/1 leg (changing legs half way)
10’ Scull with fins: 12.5 at catch and 12.5 mid-pull then 25m back with OA change arms half way
Soft hands, don’t muscle the water, feel the water
10' PBPB: 50s, pe 7, ri 10-20-30
Focus: stay on the rails despite increase in intensity, catch/gather/throw
25' MS: 100, 25s hard8/ez6, ri 30/45/60
catch/gather/throw
Elevator head - harder you kick experiment with whether a slightly higher head results in better body position
Cool Down
16.
Wu
Kick: 2bt down real 2b option, one leg back
2bt: modified two beat the focus is pausing the kick with legs together either on one hip or both
Real 2bt: kick once with each pull keeping legs together otherwise
10’ PBPB: 100s/PE7/R10-20-30 > focus feel/catch/throw, patient out front
10’ OA 50s/PE6/R10-20-30 (dolphin kick option) > same focus
15' Main Set: 100s/ri 30-45-60, slow stroke count always but 12.5 hard kick then 12.5 2-beat (kill the engines)
Try mod 2bt at least when inhaling, both hips if possible
Etiquette and cloud count, passing/Uturns
10’ continuous swim (work on 2 beat or at least minimizing kick)
kick is 40% less efficient, when people can’t swim long it’s almost always because they kick too hard
17.
WU
8' Kick with fins/board: Vertical
8' 25m scull change from catch to midpull half way, then do 25 OA on way back
8' PBPB: 100s/PE6/R30-45-60
Focus hi elbow pull and fish tail, rails, count strokes, streamline
25' Main: Test Set:
100 x 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
18.
WU
8' Kick: Side swim, change sides every 5 seconds
Head up one side, head down other, power stroke
When moving to inhalation hold position for 5", if you submerge it means you lifted head on rotation
8' OA continuous fist/palm, three strokes fist/three strokes palm, rest when needed
high elbow position, feel water pressure on forearm
5' PBPB continuous, balanced rotation, high elbow pull, rest when needed
30' Main: 150s=50/8+50/6+50/8, RI 30/45/60, additional 1’ rest every 3
CD
19.
Wu
8' Kick: Alt 25s of flutter and 1leg then flutter and dolphin
8' Drill: fins, Side swim, scull with lead arm 12.5 then one arm offside 12.5
5' PBPB: swim golf 50s, alt with PB and without (measure of kick efficiency)
30' Main: 200s building each 25 from 6-7-8-9, RI 60/75/90
20.
Wu
5' Kick: Alt 25s of flutter and dolphin, PE6, rest when required
8' Drill: high elbow dog paddle 25 (standing intro)/one arm 25
Short, quick, infront like scull, high elbow, turn pedals with hands, head up
8' PBPB: continuous
30' Main: 50s pyramid: PE 7-8-9-8-7/RI 10-20-30 + additional 30 or 60 after each pyramid
Define exertion levels
Make sure to delineate between levels using stroke rate, kick, and power of pull
21.
WU
8' Kick: Alt 25s of grave stone and flutter on back
5' Drill: mid lane flip and build
8' PBPB: 100s alt 25s PE6 and PE9, RI 15-30-45
30' Main Set
100m at PE8, remember time, rest 30”
200s at PE8, RI 30-45-60, Goal is double the 100m time plus 30, 20, or 10 (chase a smaller difference)
CD
22.
Wu
8' Kick: Alternating 25s hard flutter, easy flutter, dolphin
8' PBPB with slow SR, focus on even rotation, powerful stroke, distance per stroke
30' Main: 5 x 100 at PE9, RI 1', 2’ rest after 5th then easy backstroke till all are done set
50s at PE9, 30-45-60 rest
CD
23.
WU
8' Kick: Alt flutter 25 then 30" vertical in the deep end then dolphin 25 back
8' PBPB : 100s/PE6/R10-20-30, count strokes
Accelerate midpull, like skating or rowing NOT crawling and running
30' Main: 50s ladder, 7-8-9-10, RI 10/20/30”, extra 1:30' rest after each PE 10
Focus on stroke rate especially on 10 when it should be as fast as possible (ie 90spm)
Vary your kick, stroke rate and power with intensity
CD
24.
WU
8' Kick: (No board) Alt 25s superman and Titanic flutter on back (arms point up to ceiling)
8' PBPB: Alt 50 at PE 7 with PB then 50 without pull buoy, focus on even rotation through hips
30 Main: 150s: 50/9, 50/6, 50/9, RI 30-45-60”
Extra 90" every three 150s
High stroke rate on 9, teach your body that fast is normal
Experiment with higher head position on 9s
CD
25.
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
PB: pe6 continuous, no touch turns, no paddles
How to turn: like around buoy, wide pull/head down/wide approach, no paddles,
Rest and gather with lanemates to change direction after 150
CD
26.
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
27.
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’, focus on quick turns
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
28. (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
29.
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
30.
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
31 .
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
32.
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
Extra Swim if needed
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
10’ Settle: 100s, first 25 pe10, 75 pe7, 30”
In the last 75 you’ll focus on settling, controlling your breathing and HR. The first 25 will be at high exertion to get your breath and HR high to simulate psycho/emotional/anxiety challenges.
10’ Sight: 100s, pe6, sight 3, on 1/115/130/2, 5” gaps, sight: add breath or skip, rhythm
10’ Side by side 25 sprints. 2 x 4 sprints/10” rest between/1’ rest between sets
Upon finishing final sprint, transition immediately into 10’ continuous aerobic swim.
10' continuous aerobic swim
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 Options
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