Swimming – Session
Pacing and Open Water written by Swim Smooth
Session Coach:
Club:
Others Involved in Delivery:
Venue: Running track/grassed area
Session Goal/Objective:
By the end of the session swimmers will have been shown how to improve their pace
awareness for longer distance freestyle sets and also how to develop their drafting ability for
use in the open water when racing.
Time Organisation/Presentation
Pre- Safety Considerations (before the session):
● Review facility documentation and confirm lifeguard / first aid cover
Session ● Review session plans with lead coach
● Update athlete safety and welfare form
● Advise group of safety issues specific to the session
● Equipment check and safely stored
Warm-up:
● Perform a mixed warm-up of 400m to 600m drawing upon coaching points, drills and techniques from the last four
15 minutes Session Plans. Only choose 2 or 3 aspects to work on for the entire warm-up but divide these such that the
swimmer only has one focus per exercise.
Drill Section:
● Set-up your lane availability such that you have 3 to 4
lanes of varying ability. Ask your swimmers to perform the
40 minutes following main set, affectionately known as the "Goldilocks
Set":
4x 100m + 1x 200m - take 20s rest between the 100s
and 40s rest after the 200m
4x 100m + 1x 300m - take 20s rest between the 100s
and 40s rest after the 300m
4x 100m + 1x 400m - take 20s rest between the 100s
and 40s rest after the 400m
15 minutes ● After an easy 200m swim to loosen off, finish off with 4, 6
or 8x 50m practicing both Indian File and Arrow Head
Drafting formation at good speed. This is a fun way to
finish the session. Swap leaders so that everyone has
experienced both leading and drafting.
Safety Considerations (during the session):
● Maintain appropriate distance behind other swimmers in
reference to drafting formations, so as not to get kicked.
● Ensure adequate hydration, especially in children.
● Continuously review the safety of the session.
● Watch for fatigue and give rest as required
10 minutes Cool-down:
VITAL FOR THIS SESSION
● Easy swimming, strokes of their choice.
● Stretching session of major muscle groups used.
● Children – 20 minutes’ water play.
Date: Time:
Number of Sessions:
Group Ability:
Group Age:
Equipment Required:
Whistle, stopwatch, clipboard, pace
clock in pool and access to fins / flippers
and pull buoys.
Coaching Points:
● The goal of the main set is to hold exactly the
same pace for the 200m, 300m and 400m
intervals as the swimmers did for the 100m
intervals. This is a very challenging exercise,
as most will set-off too quick on the 100s and
be unable to sustain the pace on the longer
intervals, especially towards the end of the
set.
● This is a long main set and as written is
suitable specifically for your swimmers
capable of swimming 1500m in under 22
minutes. To graduate this for your slower
swimmers, change the number of 100m
intervals (i.e. 2, 3 or 4) but maintain the longer
intervals so they too can practice good pacing
strategies.
● This set should be performed at CSS
(threshold) pace. To see how to easily
calculate this for your swimmers visit
www.swimsmooth.com/training.
● Groups of 3 to 4 are ideal for the final drafting
session. Don't be afraid to liven things up here
with some fun goals and mini-races.
Summary of Session/Feedback to Runners:
● Revisit the session goal – has it been
achieved?
● Summarise the session, reiterating the key
CPs
● Praise and thank the group for attending – if
known, inform of future sessions’ activities.