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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:1
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
300 f/s Bilateral breathing f/s 1 00:30 Nice and easy
4 x 50 25m scull 1-4 into 25f/s 1 00:15Work through the 4 sculling drills to
enhance catch and pull through.
200 Pull buoy 1 00:30 Focus on good body roll from hips
Build Set: 4 x 50 25m fast into 25m easy f/s 4 On 1:30 Raise HR before main set.
Main Set: 400
Time Trial - as fast as you can, but
remember to pace yourself and get
an accurate finishing time and
record.
This will form the
base of your
target times.
n/a
We all hate putting ourselves through a
time trial, but just do what you can and
remember it is only a base-line from
which to improve!
Cool Down: 200
Standard Cool Down - 50 f/s into 50
back-stroke - into 50f/s into 50
"Leisure Stroke"
1 n/a n/a
Total
Distance:1500
To ascertain a base-line sustained swim speed from which to try and progress. Do NOT worry about how quick you swim -
Warm-up
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:2
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
100 f/s Bilateral breathing f/s 1 00:30 Nice and easy
2 x 5025m breath every 5 into 25m breath
every 32 On 1:30
Chance to 'open-up' the lungs making
breathing every 3 so much easier
100 Pull buoy 1 00:30 Work on good catch and pull through
2 x 5025m breath every 3 into 25m breath
every 52 On 1:30 Reverse of previous 50m set - harder.
Drill Set:2 x (4 x
100m)
Perform set 1. as 25 drill into 75 f/s
(no fins), set 2. 50 drill into 50 f/s
(with fins). Set 1 perform a selection
of your favorite catch and pull drills,
set 2 perform a selection of your
favorite body roll drills.
1
0:20 between
each 100m and
extra 0:30
between the 2sets
E.g. Set 1: Scull 1,2,Doggy Paddle,
Fists. Set 2: 6/1/6, 6/3/6, Unco, Corpse
Kick.
Main set: 4 x 100 f/s
Perform 4 x 100 f/s without fins
concentrating on being long and
smooth through water
2Level 2 Time +
0:30
Try not to let your technique go out of the
window here!
Cool Down: 200 Standard Cool Down 1 n/a n/a
Total
Distance: 2000
To begin to learn the importance and value of some of the drills demonstrated in the Swim Smooth DVD
Warm-up:
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:3
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
Warm-up: 3 x 100 100 f/s, 100 pull, 100 kick 1 00:10 Just cruising!
Build Set: 4 x 501-2 pull, paddles and bands, 3-4 pull
and bands2 On 1:20
When swimming with band only try to
focus on stretching out and increasing
arm turn-over.
4 x 25Torpedo
Kick (no
fins)
Stretch out. 2 00:15 Squeeze bum and point toes
4 x 5025 fast into 25 easy fins kick with
board3 00:20 Drive from hips
4 x 75 fins
drills25 6/1/6 into 25 f/s into 25 6/3/6 1 00:30 Really reach out into comfortable stretch
2 x 100 f/swith fins
To be done PFQ, concentrating ondrive from legs
5 00:45 PFQ = "Pretty Flipping Quick!"
4 x 75 fins
drills50 Popov into 25 f/s 1 00:30 Smooth Recovery
4 x 5025 easy into 25 fast fins kick with
board3 00:20 Drive from hips
4 x 25
Torpedo
Kick (no
fins)
As first set of 25m but kick on side
with one arm extended and the otherby your side.
2 00:15 Squeeze bum and point toes
Extras: 100F/s kick Time Trial (no fins) with or
without board5 01:00 Get ready for the burn!
Cool Down: 200 Standard Cool Down 1 n/a Easy
Total
Distance:2200
Improve Leg Kick Efficiency - yes that means you too fellas!
Main Set:
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:4
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
100 f/s Easy 1 00:10 n/a
100 pull Good hip roll 1 00:10 n/a
100 kick Squeeze bum 2 00:10 n/a
2 x 50 sculls Work through sculling drills takingtime to feel the water
2 00:15 n/a
8 x 50
1+2 bands only, 3+4 pull and band
with mid-length tumble turn, 5+6 pull
and band with mid-length tumble
and 4 water-polo strokes out of
tumble, 7+8 bands only
2 On 1:30
This is a tough strength set, make sure
you feel well warmed-up before
commencing
Drill Set:4 x 100 fins
kick
2 x (50 kick into 50 f/s alternating
left, and right side torpedo) 2 On 2:15 Stretch out
Main Set:
500m
Pyramid
Drill Set
Pyramid to be done as 25 drill-25f/s,
50 drill-50f/s, 75 drill-75f/s, 100 drill-
100f/s.
2 n/a
This is a tough strength set due to the
nature of the drills. Select any of the
catch and pull drills and focus on pulling
through strong on the f/s sections, e.g.
25 Scull 1, 50 water-polo, 75 fists, 100
catch-up.
Extras:
2 x 50 deep
water
sprints
Start underneath the 5m flags andsprint to half-way, easy to the end.
Best done with a partner to race
against.
5 00:30Flat out from deep water to replicate a
mass triathlon start.
Cool Down: 200 Standard Cool Down 1 n/a n/a
Total
Distance:2000
Chance to put some of the Swim Smooth DVD Drills into practice with your free-style stroke
Warm-up:
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:5
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
Warm-up: 5 x 100
1. F/s Breath 3s, 2. Fins as 50 6/3/6
into 50 f/s, 50 3. F/s breath 3s odd
laps, breath 5s even laps, 4. Fins as
50 front torpedo kick into 50 f/s, 5.
F/s breath 5s
1 to 2 00:30Focus on feeling comfortable with
'hypoxic' breathing.
Main Set:
4 x (100
stroke count
+ 4 x 50
catch and
pull drills)
Count your strokes on first 100 and
then the idea is to reduce your
stroke count by at least 2 strokes
every time you do 100 f/s. For the
drills, choose your own favorites
from the DVD knowing which ones
work best for you.
2
0:30 after 100s
and 0:20 after
the 50s
Remember, you will increase your stroke
length (thus reducing your stroke count)
by not only pulling through stronger, but
also by focusing on improving your body
roll too.
Cool Down: 300 Long Smooth f/s strokes 1 n/a Easy cool down
Total
Distance:2000
Reduce Stroke Count - Increase Stroke Length and Efficiency
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:6
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
200 f/s Easy 1 00:10 n/a
200 Popov
with finsRelax your shoulders 1 00:10 Good shoulder rotation.
200 Cork-Screw kick
Hands super-glued together,shoulders to ears.
2 00:10 Roll from hips
4 x 200
Fins: 1. Bilateral breathing 3s, 5s,
7s, 3s per 100m, 2. 4 x 25 6/3/6 into
75 f/s, 3. "1-2-Strong Stroke" (as
explained in the Swim Smooth
DVD), 4. Fins and Paddles work on
good catch.
2 01:00 Long and smooth
4 x 1001. Pull buoy, 2. Pull, paddles andbands, 3. Pull and Bands, 4. Bands
only
2 00:30This is a tough strength set, make sure
you feel well warmed-up before
commencing
2 x 1001 as 25 butterfly into 75 f/s, 2 as 25
backstroke into 75 f/s3 00:20
With your Butterfly, focus on chin down
and dive down after breath; with your
back-stroke focus on little finger entry
first and shoulders brushing past ears.
Extras:
2 x 50 deep
water
sprints
Start underneath the 5m flags and
sprint to half-way, easy to the end.
Best done with a partner to race
against.
5 00:30Flat out from deep water to replicate a
mass triathlon start.
Cool Down: 100 Standard Cool Down 1 n/a n/a
Total
Distance:2000
A 3-course main set to whet your stroke efficiency appetite!
Warm-up:
Main Set:
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:7
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
300 f/s Easy 1 00:10 n/a
200 fins up
6/3/6, down
Popov
Work on body roll and recovery
simultaneously1 00:10 n/a
100 kick Squeeze bum - no fins 2 00:10 n/a
100
BackstrokeRelaxed, loose shoulders 1 n/a n/a
Build Set: 2 x 10025 easy, 25 moderate, 25 hard, 25
fast1 to 4
Level 2 Time +
0:30Raise Heart Rate
1 x 300
Short tumble-turn at the end of each
lap, I.e. turn 3m out from the wall
which makes it much harder to getgoing again, but great for increasing
strength
2 00:45 Harder than it sounds!
1 x 200To be done as 100 pull and bands
straight into 100 bands only3 00:30
Turn those arms over much quicker in
second 100m
1 x 100 25 polo - 50 f/s - 25 polo 3 00:20
Try to really lift head and shoulders up
out of the water during water-polo
exercise4 x 50 25 doggy paddle into 25 f/s 2 00:15 Pull along the imaginary rope!
Extras:2 x 50 dive
sprints
Start out of water and practice
sprinting against a partner for a full
50m.
5 On 2:30Flat out from deep water to replicate a
mass triathlon start.
Cool Down: 200 Standard Cool Down 1 n/a n/a
Total
Distance:
2000
Build Endurance & Strength
Warm-up:
Main Set:
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:8
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
100 f/s Easy 1 00:10 n/a
4 x 50
sculling
drills
25 drill into 25 f/s 1 00:10 n/a
100 f/s Easy 1 00:10 n/a
100 finsUp 25 unco into 25 f/s left side,
down unco right side2 00:20 n/a
4 x 25
Torpedo
Kick
Kick on front no fins 2 00:20 Squeeze bum
200 fins Up 6/3/6 drill, down f/s 2 00:20 Cruising!
2 x 50
TorpedoKick
12.5 under-water f/s kick into fast lap
of f/s 2 00:20 Full 50m fast
200 f/s
Normal f/s breathing 3s up, 5s down
and completing the 200m with 25m
of head up water-polo
2 01:00
Try to really lift head and shoulders up
out of the water during water-polo
exercise
2 x 50
Torpedo
Kick
12.5 under-water f/s kick into fast lap
of f/s2 00:20 Full 50m fast
200 fins Up Popov, down f/s 2 00:20 Relaxed shoulders4 x 25
Torpedo
Kick
Kick on back no fins 2 00:20 n/a
100 fins Shoulder Tap drill 2 00:20 Controlled hand entry
Extras: 300 fins Super easy, super smooth swim. 1 00:20 n/a
Cool Down: 200 choice Your choice of cool down 1 n/a n/a
Total Distance: 2000
Warm-up:
Main Set:
Develop Aerobic Efficiency with a Pyramid set
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:9
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
Main Set: 1500 Continuous aerobic f/s swim 2 n/a
You will hate me whilst you are doing
this swim, but thank me after when youfeel really good in the following session!
Cool Down: 200 choice Your choice of cool down 1 n/a n/a
Total Distance: 1700
Session
Number:10
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
100 f/s Easy 1 00:10 n/a
100
BackstrokeEasy 1 00:10 n/a
200 fins Up Popov, down f/s 1 00:10 n/a
100 kick No fins with board 2 00:10 n/a100 f/s Easy 1 00:10 n/a
Build Set: 8 x 50m 25 fast into 25 easy 3 On 1:30 n/a
Main Set: 8 x 100 f/s1 - 4 f/s, 5+6 pull paddles and
bands, 7 bands only, 8 f/s2 to 3
Level 2 Time +
0:30
Remember, its just aerobic, so not too
quick!
Cool Down: 200 choice Your choice of cool down 1 n/a n/a
Total Distance: 2000
Warm-up:
Long Continuous free-style aerobic swim. Some may say that this is a highly boring swim session, however, its purpose is to
allow you to swim uninterrupted for a prolonged period really working on your efficiency. Make sure you loosen up and stretchwell before this session as there is no warm-upper se . This is to encourage you to set off at a steady comfortable pace and
hopefully avoiding a 'blow-up'. Its all about pacing yourself!
Improve aerobic endurance
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:11
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
Warm-up: 400 f/s Easy 1 to 2 01:00Don't fear the distance, just get in there
and cruise up and down!
2 x 400 fins
Set 1: Alternate up Popov, down f/s
with up Corpse Kick, down f/s. Set 2:
Normal f/s with fins - get
progressively faster per 100m by 3-5
seconds, so that the last 100m is
VERY quick.
2 to 5 00:45Feel like you're driving forward from hipsand generating most of the propulsion
from the legs on second set.
4 x 100
1. Pull, Paddles and Bands, 2. Pull
and Bands, 3. Bands Only, 4. Pull
and Bands
2 00:30 Strong pull through.
10 x 50 1 - 4 on 65s, 5 - 8 on 70s, 9 + 10 on75s 3 As per 'objective' Feel good!
Cool Down: 100 choice Your choice of cool down 1 n/a n/a
Total
Distance:2200
A blend of aerobic endurance and strength
Main Set:
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:12
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
Warm-up: 400Easy f/s with 4th 50m of every 200
backstroke1 01:00
Don't fear the distance, just get in there
and cruise up and down!
4 x 100 kick
(fins)
25 left side kick, 25 right side kick,
25 front torpedo, 25 back torpedo1 00:30 Really make sure you stretch out!
8 x 50 kick
(no fins)
with board
1-2 on 80s, 3-4 on 75s, 5-6 on 70s,
7-8 on 65s2 As per 'objective' Squeeze bum
Main Set:
4 x (100 pull
+ bandsstraight into
100 f/s)
This is a very tough set - really focus
on turning your arms over quickly on
the pull and bands set. Imagine your
arms are like a bicycle in low gear:I.e. minimal load but high cadence.
Use a Wetronome Stroke Pace
device to help you attain these
higher stroke rates.
3 00:30 You'll feel great on second 100mcompared to the first!
Extras: 100 fins Up Popov, down f/s 1 00:20 Easy
Cool Down: 100 choice Your choice of cool down 1 n/a n/a
TotalDistance:
2200
Kick Set:
Strength Endurance and Stroke Rate - the perfect session to use a Wetronome with! (www.wetronome.com)
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:13
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
Warm-up: 300 Easy f/s breathing every 3 1 00:45 n/a
2 x 200 Fins Up Corpse Kick, Down f/s 2 00:30Really make sure you stretch out! Roll
from hips
300 Steady f/s breath 3s up, 5s down 2 00:45 Focus on exhalation
4 x 100 As 25 choice of catch drill into 75 f/s 2 00:30 n/a
300 Breath every 5 2 00:45 n/a
8 x 50
1 - 4 Pull, Paddles and Bands, 5 - 8
Pull and Bands. 2 00:20 n/a
Cool Down: 100 choice Your choice of cool down 1 n/a n/a
Total
Distance:2200
Steady Aerobic Session
Main Set:
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:14
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
200 f/s
breathe 3sEasy f/s breathing every 3 1 00:45 n/a
2 x 50 As 25 fast into 25 easy 3 00:15 n/a
200 fins As Popov up 6/3/6 down 1 00:45 n/a2 x 50 As 25 easy into 25 fast 3 00:15 n/a
2 x 50 As 25 easy into 25 fast 3 On 1:30 n/a
Main Set: 6 x 200
1 - 3 aerobic f/s breathing 3s up and
5s down, 4 pull, paddles and bands,
5 fins, 6 f/s breathe every 5
2 to 3Level 2 Time +
0:30
Keep pacing consistent and general
pace under control
Cool Down: 200 choice Your choice of cool down 1 n/a n/a
Total
Distance:2100
Warm-up:
Improve Aerobic Endurance, similar to Session 10 but 200s instead of 100s
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:15
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
200 Easy f/s breathing every 3 1 01:00 n/a
200 Pull, Paddles and Bands 2 00:45Don't go too hard on this set, just feel the
water!
200 fins As Popov up f/s down 1 00:30 n/a
4 x 50 As 25 scull into 25 f/s 1 00:15 n/a
Build Set: 4 x 50 Breathe every 7 strokes 3 On 1:30 Hypoxic set - quite tough!
Main Set: 4 x (50, 100,150)
50s are to be done as 25 water polo
25 f/s, 100s as short tumble-turnbefore the wall, 150s starting each
50m with 12.5m Butterfly
2 to 3
50s plus 0:20,
100s plus 0:30,
150s plus 1:00
This is a tough set so watch out!
Cool Down: 200 choice Your choice of cool down 1 n/a n/a
Total
Distance:2200
Improve strength endurance and practice open water specific skills
Warm-up:
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:16
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
100 f/s Easy 1 00:10 n/a
100 pull Good hip roll 1 00:10 n/a
100 kick Squeeze bum 2 00:10 n/a
4 x 50 scullsWork through sculling drills taking
time to feel the water2 00:15 n/a
Build Set: 2 x 100Building to fast over the course of
the 100m1 to 4 Level 3 + 0:30
Just use this set to raise your heart rate,
don't bust a gut!
Drill Set: 2 x 100 finskick
2 x (50 kick into 50 f/s alternatingfront, left, and right side torpedo)
2 On 2:00 Stretch out
Main Set:
4 x (100
PFQ + 10
sec. RI, 50
PFQ +
10sec. RI,
50 PFQ)
Speed endurance set to be done as
100m flat out, take an accurate 10
seconds rest, then 50m flat out,
another 10 seconds rest and then
50m flat out. Record your time you
finish on and subtract 20 seconds togive you your 'unbroken' split.
4 to 5
Level 3 + 0:20 +
1:30, i.e. a lot of
rest between
intervals so work
hard!
This is a very challenging but enjoyable
session. Make sure you are consistent
with your times. Have a go doing the last
2 sets with fins, sounds easy but you'll
find you actually work harder! If you are
prone to cramping with the fins exerciseextreme caution if choosing to do this!
Extras: 300 fins Super easy, super smooth swim. 1 00:20 n/a
Cool Down: 200 Standard Cool Down 1 n/a n/a
Total
Distance:2200
Warm-up:
Development of Speed Endurance
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Swim Smooth Swim Sessions Level 1 of 3
Session # 17
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
Main Set: 1500m Continuous aerobic f/s swim 2 n/a
You will hate me whilst you are doing
this swim, but thank me after when youfeel really good in the following session!
Cool Down: 200 choice Your choice of cool down 1 n/a n/a
Total Distance: 1700
Session # 18
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
5 x 100
1. F/s breathe 3s, 2. Pull and Bands,
3. Kick, 4. F/s breathe 5s, 5. 2 x 50
scull set.
1 00:30 n/a
500 fins
Drill up, f/s down 1. 6/1/6, 2. 6/3/6, 3.
Shoulder Tap, 4. Popov, 5. CorpseKick
1 00:45Don't go too hard on this set, just feel the
water!
Build Set: 10 x 50Build each 50m starting from slow to
fast.1 to 4 On 1:00
Slightly less rest than usual to prepare
you for the main set.
Main Set:4 x ( 3 x 100
f/s)
Set 1 = Level 3 + 0:25, set 2 = Level
3 + 0:20, set 3 = Level 3 + 0:15, set
4 = Level 3 + 0:10.
3 to 4 As per Objective
This is a tough set so be prepared! Each
set of 4 x 100 has 5 seconds less rest
than the previous set, so it is what we
term "progressive"
Cool Down: 100 choice Your choice of cool down 1 n/a n/a
Total Distance: 2300
As session 9 (repeated). Long Continuous free-style aerobic swim. Some may say that this is a highly boring swim session, however, its purpose is to allowyou to swim uninterrupted for a prolonged period really working on your efficiency. Make sure you loosen up and stretch well before this session as there is
no warm-up per se. This is to encourage you to set off at a steady comfortable pace and hopefully avoiding a 'blow-up'. Its all about pacing yourself!
This is it, the mother-of-all-sessions! The session which forms 20 x 100m is the 'gold standard' of distance free-style swimming, aiming to hold your best time
per 100m bearing in mind you have 20 to do. This first time, we will do the set with decreasing rest every set of 4 x 100s, but normally we would swim this set
with consistent rest. Give it a go!
Warm-up:
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:19
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
Warm-up: 200 f/s Easy 1 00:10 n/a2 x 100 Torpedo kick with fins (no board) 2 00:30 n/a
200 Fins Popov (perfectly!) 1 00:20 Squeeze bum
2 x 100 Pull and Bands 2 00:30 Cruising!
200 As 25 scull into 25 f/s 2 00:20 Full 50m fast
4 x 50At threshold pace or just a fraction
quicker3 to 4 Level 3 + 0:30
Try to remain relaxed as much as
possible whilst swimming relatively
quick.
200 As 25 doggy paddle into 25 f/s 2 00:20 Pull along the rope!2 x 100 Paddles 2 00:30 No Pull buoy, feel the water
200 Fins 6/3/6 (perfectly!) 1 00:20 n/a
2 x 100 Kick with fins and boards 2 00:30 Controlled hand entry
Extras: 100 fins Super easy, super smooth swim. 1 00:20 n/a
Cool Down: 100 choice Your choice of cool down 1 n/a n/a
Total
Distance:2200
Aerobic Efficiency Pyramid
Main Set:
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:20
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)
Extra Details
200 f/s Easy 1 01:00 n/a
300 fins 3 x (25 L unco, 25 R unco, 50 f/s) 1 00:45 n/a
200 pull No band focus on core stabilization 1 00:30 n/a
100 kick With board 2 00:15 n/a
8 x 50 Sprint every 4th 50m On 1:05
6 x 50 Sprint every 3rd 50m On 1:10
4 x 50 Sprint every 2nd 50m On 1:15
2 x 50 Sprint every 50m On 1:20
Extras: 200 fins Super easy, super smooth swim. 1 00:20 n/a
Cool Down: 200 Standard Cool Down 1 n/a n/aTotal
Distance:2200
Main Set:
Just make turn-
around time on
non-fastintervals, but
really crank up
the pace on the
sprint efforts
level 5+
As you progress through this set the restintervals actually increase giving you
more time to complete each 50m,
however the frequency of the sprints also
increases making this a real quality set.
Develop speed efficiency and maintain smooth stroke even when fatigued
Warm-up:
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:21
Aim:
Distance Objective Target PaceLevel
Rest Interval(mm:ss)
Extra Details
100f/s Easy 1 00:30 Breathe-bubble-bubble-breathe
4 x 50 4 x (25 sculling drills into 25 f/s) 1 00:15 Work through the 4 sculling drills
100 fins 4 x (50 Popov into 50 f/s) 1 00:30 Loosen off the shoulders
4 x 50 25 fast into 25 easy 3 On 1:30 Build your Heart Rate
Main Set: 2 x (2 x 200)
Try holding a pace just above
threshold (i.e. your Time Trial pace),but make sure whatever pace you
start off on that you hold this. No
prizes for inconsistency but many
rewards for consistent swimming!
4Level 3 Time +
0:20
This is a tough set so be prepared. Don'tget carried away on the first few intervals
as you need to sustain your pace for the
full set.
Drills:4 x 100 fins
drills
50m drill into 50m f/s. 1. 6/1/6, 2.
6/3/6, 3. Popov, 4. Shoulder Tap.1 00:20
Chance to relax after that tough main
set!
Extras: 4 x 50Deep Water Sprint Starts from the5m flag to the 25m mark and then
easy to the end of the pool.
5+ 00:30 Have a go racing a partner on this one!
Cool Down: 200 Your Choice 1 n/a n/a
Total
Distance:2200
Warm-up:
Develop sustainable aerobic threshold pace
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:22
Aim:
Distance Objective Target PaceLevel
Rest Interval(mm:ss)
Extra Details
100 f/s Easy 1 00:30 n/a
200 pull Good Body Roll 1 00:30 n/a
200 kick With Kick Board, but no fins 2 00:30 Squeeze bum and point your toes!
100 f/s Easy 1 00:30 n/a
Build Set: 4 x 50 1 - 4 Pull and Bands 2 On 1:10 Increase arm turn-over
Main Set: 3 x 300
Set 1. Fins and Paddlesconcentrating on a good initial catch,
Set 2. Fins only hypoxic breathing
up 3s, down 5s, Set 3. F/s with no
fins just focusing on being relaxed!
2 01:00
Really try and relax during this set and
enjoy the sensation of cutting through
the water smoothly.
Extras: 8 x 50
1 - 4 as 50m building to fast, 5 - 8
each 50m progressively faster than
last by ~2 seconds with last 50m asa sprint
2 to 5 On 1:20 n/a
Cool Down: 200 Your choice 1 n/a n/a
Total
Distance:2300
Easier recovery-type session with longer, steadier intervals focusing on being relaxed and smooth in the water.
Warm-up:
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:23
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
Warm-up: 200 f/sEvery 4th 50m backstroke to help
loosen off the shoulders1 01:00 n/a
Drill Set: 5 x 200 fins
2 x (50 drill into 50 f/s). Set 1. Unco,
Set 2. Corpse Kick, Set 3.
Corkscrew Kick, Set 4. Straight Arm,
Set 5. Popov
1 00:30
Use these drills or choose your own from
the body roll and recovery section of the
DVD
Build Set: 4 x 50
Alternating 50s as odd numbers at
400m TT pace, even numbers super
easy and relaxed.
1 to 4 On 1:20 Really try to relax on all these 50s
Main Set: 8 x 100 f/s
Try to maintain the fastest pace
possible each 100m without getting
too carried away at the start and
blowing up by number 5 or 6. Theyneed to be fast, but they also need
to be consistent!
Fastest
MAINTAINABLE
pace, ~Level 4
Level 3 + 0:20
This session is tough - take a partner
along with you for a bit of
encouragement and motivation!
Extras: 100 Easy fins f/s long and smooth 1 00:45 n/a
Cool Down: 100 Your choice 1 n/a n/a
Total
Distance:2400
To develop consistency in your intervals when under pressure to swim quicker than usual. This is a tough session, so make
sure you're up for it!
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:24
Aim:
Distance Objective Target Pace LevelRest Interval
(mm:ss)Extra Details
200 f/s Easy 1 00:20 n/a
1 x 200 Pull With pull buoy, no bands 1 00:20 Focus on good body roll from the hips
2 x 100 KickWith fins as 50 Front Torpedo - into - 50
Back Torpedo2 00:20 Stretch out!
200 f/s
At 400 Time Trial Pace from session 1 + 5
seconds per 100m 2 00:30
By now, your previous 400 Time Trial pace should
be feeling relatively easy. During this 200m you
are swimming at that pace PLUS 5 seconds per100m, so this should be very comfortable. Swim
Smooth!
2 x 100 f/sAt 400 Time Trial Pace from session 1 - 5
seconds per 100m4 Level 3 + 0:15
Whilst this won't be a total breeze like the 200m as
you are swimming 5 seconds QUICKER per 100m
than your Time Trial, you should now have the
fitness to hold your stroke together when
swimming quick.
200 f/s At 400 Time Trial Pace from session 1 + 5seconds per 100m
2 00:30
By now, your previous 400 Time Trial pace should
be feeling relatively easy. During this 200m you
are swimming at that pace PLUS 5 seconds per
100m, so this should be very comfortable. Swim
Smooth!
2 x 100 f/sAt 400 Time Trial Pace from session 1 - 5
seconds per 100m4 Level 3 + 0:15
Whilst this won't be a total breeze like the 200m as
you are swimming 5 seconds QUICKER per 100m
than your Time Trial, you should now have the
fitness to hold your stroke together when
swimming quick.
200 f/sAt 400 Time Trial Pace from session 1 + 5
seconds per 100m2 00:30
By now, your previous 400 Time Trial pace should
be feeling relatively easy. During this 200m you
are swimming at that pace PLUS 5 seconds per
100m, so this should be very comfortable. Swim
Smooth!
Extras: 8 x 50
1 - 4 as 50m building to fast, 5 - 8 each 50m
progressively faster than last by ~2 seconds
with last 50m as a sprint
2 to 5+ Level 3 + 0:15
By the end of this session you may be quite
fatigued, try to hold your form in the last few 50m
sprints and feel good at this higher pace.
Cool Down: 200 Standard Cool Down 1 n/a n/a
Total Distance: 2200
To really feel comfortable at just above and just below your Time Trial pace from session 1.
Warm-up:
Main Set:
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Swim Smooth Swim Sessions Level 1 of 3
Session
Number:Final TT
Aim:
Distance ObjectiveTarget Pace
Level
Rest Interval
(mm:ss)Extra Details
300 f/s Bilateral breathing f/s 1 00:30 Nice and easy
4 x 50 25m scull 1-4 into 25f/s 2 00:15Work through the 4 sculling drills to
enhance catch and pull through.
200 Pull buoy 2 00:30 Focus on good body roll from hips
Build Set: 4 x 50 25m fast into 25m easy f/s 4 On 1:10 Raise HR before main set.
Main Set: 400
Time Trial - as fast as you can, but
remember to pace yourself and get
an accurate finishing time and
record.
How fast can you
go?n/a
Let Swim Smooth know how you went:
Cool Down: 200
Standard Cool Down - 50 f/s into 50
back-stroke - into 50f/s into 50
"Leisure Stroke"
1 n/a n/a
Total
Distance:1500
Warm-up
Chance to see how much quicker you are swimming now after 8 weeks "in the drink". Swim Smooth would love to hear of your
improved performances or how you thought the sessions were for you. Please send your stories to [email protected].
Thankyou! You may like to now repeat this 8 week program or modify for your own interest. This 24 session program
incorporates most elements of improving your distance free-style aspirations, however, individual sprint and alternative session
planners are available by registering your interest to [email protected].
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