Hello and happy February! I have seen some sunshine today which has made me incredibly happy. I have had some questions sent to me regarding training sessions, so I wanted to answer them for you.
Whether you’re a competitive swimmer or simply looking to improve your fitness, structuring your swimming session properly is essential for maximising your performance in the water.
My top tip is to break your session into clear chunks. Here’s my guide to structuring a well-rounded swimming session:

1. Warm-Up
A proper warm-up prepares your body and mind for the work ahead, by gradually increase your heart rate, loosening muscles, and improving technique.
Aim for 10-15 minutes of easy swimming, focusing on an area of technique
Example:
200m freestyle (easy pace)
100m as 4x 25m kick in the 11 & 1 position (you can add Fins
4 x 25m drills (e.g., 11 & 1 press /archer drill)
100 swim (focusing on the area you are practising within the drills)
Drills and swim skills should be incorporated into the warm-up to help you refine technique while your body is fresh.
The drills mentioned are on the Wavecrest Swimming website.

2. Preparation Set
The preparation set is designed to get your body ready to perform at a higher level during the main set. This phase bridges the gap between the easy pace of the warm-up and the intensity of the main set.
Example:
4 x 50m freestyle, descending effort (start easy and increase speed each 50m)
2 x 100m (aiming to hold 75% of maximum speed)
6 x 25m sprints, alternating between freestyle fast and a stroke of your choice recovery
3. Main Set

The main set is the heart of your session. This is where you focus on a specific goal, whether that’s building endurance, improving speed, working on race pacing, or enhancing recovery. Each session should have its own focus.
Examples of Main Sets:
Recovery Set:
8 x 100m freestyle at 60-70% effort
Focus on long, relaxed strokes and consistent pacing.
Threshold Set:
4 x 200 to 400m freestyle depending on ability, at a strong but sustainable effort
Maintain a moderate pace with minimal rest between sets.
Interval Set:
10 x 50m freestyle on 1-minute intervals
Swim each 50m as fast as possible while allowing enough recovery time to maintain effort.
Pace Set:
8 x 100m at target race pace (+\- 5 seconds of each other)
Include a short recovery between each set (e.g. 10-15 seconds). Focus on maintaining consistent splits.
Adjust the intensity and distance of your main set to suit your fitness level and goals.

4. Swim Down
Finish your session with a swim down to allow your body to recover and prevent muscle soreness. Swim at a very easy pace, focusing on technique and relaxing your breathing.
Example:
4 x 25m drills, focusing on body position and the movement of the water.
200m freestyle, easy pace
100m backstroke or your preferred stroke for recovery
Request a Training Programme
A well-structured swimming session is the foundation of progress, whether you’re looking to improve your fitness, refine your technique, or prepare for competition. For more information or to request a personalised training programme tailored to your goals, feel free to email me at Cassandra@wavecrestswimming.com
Let’s work together to help you make waves in the pool!
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