Beginner sample sessions designed by Karen Pickering for Human Race

16th September 2015

Technique

Stroke technique is important especially when swimming long distances. The more efficient your stroke is the more energy you will have to complete a long distance swim. It’s also important to practice “sighting” if you will be swimming outdoors so that you swim the shortest route.

Fitness

No matter how fit you are when you start a new exercise it can always feel tough but your fitness levels will improve quickly as you continue to train. To make the session longer or tougher you can increase the number of reps in the Main Sets &/or Sub Sets and try to push yourself to do this as you progress.

Use a pace clock to monitor your times. Unless it is a Max Effort set ideally you should try and keep your times for the reps the same throughout a set. As you improve technique & fitness these rep times should get quicker.

Mixing up strokes will help you work a variety of muscles. Using Fins & Paddles also help to isolate certain muscles and work them harder.

Speed/Power

Even if you are training for a long open water swim or a triathlon it doesn’t mean you only have to do long swims in training. Short distances at max speed (Full Stroke, Arms Only or Legs Only) are a good addition to your normal speed training to get your heart rate up. By adding in the use of Fins &/or Paddles you will be able to do a really good ‘Power’ work out using the resistance of the water.

BEGINNER SWIMMER SAMPLE SESSIONS


#1

AIM: AEROBIC FITNESS (UPPER BODY) & EFFICIENCY DRILL
EQUIP NEEDED: PULL BUOY
TIPS: TRY TO CROSS YOUR FEET WHEN USING A PULL BUOY SO YOUR LEGS DON’T MOVE AT ALL

TOTAL: 1200m

WARM UP
150m Any Stroke, Steady Pace

MAIN SET
6 x 100m with 45 seconds rest as:

2 x 100m Front Crawl Arms Only (with Pull Buoy), Medium Pace )
1 x 100m Backstroke or Breaststroke, Medium Pace                    ) Twice Through

SUB SET – DRILLS Any Stroke, Steady Pace
6 x 50m as:
Count your arm pulls on 1st 25m aim for 4 less on 2nd 25m
(This is to help you improve efficiency)

WARM DOWN
150m Any Stroke, Steady Pace


#2

AIM: SPEED
TIP: THE SESSION IS SHORTER IN METRES AND THE REST INTERVALS ARE LONGER SO THE QUALITY SHOULD BE HIGHER

TOTAL: 900m

WARM UP
4 x 50m with 30 seconds rest between each 50m, getting faster 1 to 4

MAIN SET Speed
12 x 25m Any Stroke with 45 seconds rest between each 25m as:

2 x 25m Max Speed   )
1 x 25m Steady Pace ) x4

DRILL SET
8 x 25m with 30 sec rest between each 25m as:

25m Double Arm Backstroke                         )
25m Water Polo (Head Up) Front Crawl Drill ) 4 Times Through

WARM DOWN
200m Any Stroke, Steady Pace


#3

AIM: AEROBIC FITNESS & BREATH CONTROL
EQUIP NEEDED: KICK BOARD & PULL BUOY

TOTAL: 1050m

WARM UP
200m Any Stroke, Steady Pace

MAIN SET Any Stroke
100m Arms Only )
50m Legs Only    )
100m Arms Only ) All medium pace with 30 seconds rest between each rep
50m Legs Only    )
100m Arms Only )
50m Legs Only    )

BREATHING DRILLS
6 x 50m Medium Pace with 45 seconds rest between each 50m as:

2 x 50m Front Crawl, breathing every 5 Arm Pulls           )
1 x 50m Backstroke or Breaststroke, breathing normally ) x2

WARM DOWN 30 seconds rest between each 50m
2 x 50m Legs Only, Steady Pace


#4

AIM: AEROBIC & LEGS ONLY
EQUIP NEEDED: PULL BUOY & KICK BOARD

TOTAL: 1100m

WARM UP
100m Any Stroke, Steady Pace

MAIN SET Medium Pace with 30-45 seconds rest between each rep
100m Front Crawl )
50m Breaststroke ) 4 Times Through

SUB SET – LEGS ONLY Medium Pace with 30 seconds rest between each 50m
6x 50m Any Stroke, Legs Only (with Kick Board)

WARM DOWN
100m Mix Strokes, Steady Pace