Swimming

Our coached sessions cater for all abilities

Sessions are adapted for the ability range present but if you are new to coached swims we’d recommend you attend the Friday session at Trinity School. Note that all swim sessions are free to attend after paying the annual training fee!

Our current swimming sessions are:

Monday

Forest Hill Leisure Centre
Adult Session – 20:00 – 21:00
More info

Wednesday

Forest Hill Leisure Centre
Adult Session – 20:00 – 21:00
More info

Fridays

Trinity School, Shirley Park
Junior & Adult Session – 20:00 – 21:20
More info

Swimming sessions are coached by Jon & Brian

  • Sessions will include stroke development & water confidence & learning the fundamentals of freestyle,
  • All abilities will be catered for with a minimum requirement of 50m with at least 25m being swam freestyle.
  • Skills covered will include progressions leading to tumble turns, basic racing dives, open water skills, triathlon based team races & having fun!
  • Training squad swimmers will learn to read from the pace clock, principles of endurance & speed training, decision making & pacing.

Guidance on swimming drills can be found here.

Swimming Schedule
# Please note the set guidelines for distance are for the faster swim lanes & so modified for the slower lanes

Date Session Focus Technique Focus Location Main sets
Wed 3 Jan Endurance Streamlining/body position Back to swimming Forest Hill 100-200m reps slow endurance with short rests in Swim/pull/paddles/kick
Fri 5 Jan Endurance Catch/pull phase Back to swimming Trinity School slow endurance 200-300m reps (swim/drill/pull/technique sets)
Mon 8 Jan Endurance Rotation/breathing Back to swimming Forest Hill 1 x 400m, 8 x 50m, 2 x 200m, 16 x 25m, 4 x 100m a mix of pace & rest intervals.
Wed 10 Jan Mixed pace Endurance set Catch/pull phase Forest Hill FC Endurance 100-300m (low intensity with short rests 10-20 sec) swim/pull/paddles/S/counting
Fri 12 Jan Endurance Rotation/breathing Trinity School 200-400m reps slow endurance with short rests in Swim/pull/paddles/kick
Mon 15 Jan Endurance Streamlining/body position Forest Hill Catch & pull focus, 12 -16 x 100m (can be divided into 2-3 sets) @ slow endurance + DPS @10-15 sec rest intervals
Wed 17 Jan Mixed pace Endurance set Catch/pull phase Forest Hill 1 x 300m, 6 x 50m, 2 x 150m, 12 x 25m, 3 x 100m, 4 x 75m @ a mix of pace & rest intervals.
Fri 19 Jan Mixed pace set Rotation/breathing Trinity School 15 x 100m (3 x sets of 5) mixed pace endurance + 10-30 sec rest intervals
Mon 22 Jan Endurance Streamlining/body position Forest Hill 50-150m reps slow endurance with short rests in Swim/pull/paddles
Wed 24 Jan TIME TRIAL DPS Forest Hill 400m Time Trials (with 200m split & av stroke count & s/rates) + DPS & streamling off turns focus
Fri 26 Jan TIME TRIAL DPS Trinity School 400m Time Trials (with 200m split & av stroke count & s/rates) + DPS & streamling focus off turns
Mon 29 Jan Mixed pace set Rotation/breathing Forest Hill 1 x 400m, 8 x 50m, 2 x 200m, 16 x 25m, 4 x 100m a mix of pace & rest intervals.
Wed 31 Jan Threshold Catch phase Forest Hill 9 x 100m high end endurance swims 3 sets of 3 with 45-60 sec rests & drill work as recovery inbetween sets) 8.5/10 effort
Fri 2 Feb Endurance Pull phase Trinity School Sculling drills + short distance technique paddle work: 8-10 x 150m endurance @ 15-20 sec rest
Mon 5 Feb Mixed pace Endurance set Rotation/breathing Forest Hill 1 x 300m, 6 x 50m, 2 x 150m, 12 x 25m, 3 x 100m, 4 x 75m @ a mix of pace & rest intervals.
Wed 7 Feb Mixed pace set Kick/body position Forest Hill 50-150m mixed pace intervals drill/Swim/pull/paddles
Fri 9 Feb Endurance Streamlining/body position Trinity School 6-8 x 200m reps endurance with short rests in Swim/pull/paddles/kick
Mon 12 Feb Mixed pace Endurance set Pull phase Forest Hill 2 sets of: 1 x 200m pull, 4 x 50m @ 200m pace, 2 x 100m with paddles, 8 x 25m DPS @ a mix of pace & rest intervals.
Wed 14 Feb Mixed pace set Rotation/breathing Forest Hill 1 x 500m, 10 x 50m, 4 x 125m, 20 x 25m @ a mix of pace & rest intervals.
Fri 16 Feb Endurance DPS/ Stroke counting Trinity School 4 x 400m with 20-30 sec rests, slow endurance reps in swim/pull
Mon 19 Feb Mixed pace set Kick/body position Forest Hill 30 x 50m drill/Swim/pull/paddles @ a mix of speeds & rest intervals
Wed 21 Feb Endurance Streamlining/body position Forest Hill 8-10 x 150m reps slow endurance with short rests in Swim/pull/paddles
Fri 23 Feb Threshold Catch/pull phase Trinity School 9-12 x 100m Threshold swims 3-4 sets of 3 with 45-60 sec rests & drill work as recovery inbetween sets) 8.5/10 effort
Mon 26 Feb Mixed pace set DPS/ Stroke counting Forest Hill 2 x 50m, 2 x 100m, 2 x 150m, 2 x 200m, 2 x 150m, 2 x 100m, 2 x 50m @ a mix of pace & rest intervals
Wed 28 Feb Mixed pace Endurance set Rotation/breathing Forest Hill 1 x 300m, 6 x 50m, 2 x 150m, 12 x 25m, 3 x 100m, 4 x 75m @ a mix of pace & rest intervals.
Fri 1 Mar Endurance Streamlining/body position Trinity School Sculling drills + short distance paddle work for technique: 8-10 x 150m endurance @ 15-20 sec rests
Mon 4 Mar Mixed pace set DPS/ Stroke counting Forest Hill 1 x 400m, 8 x 50m, 2 x 200m, 16 x 25m, 4 x 100m a mix of pace & rest intervals.
Wed 6 Mar Endurance Rotation/breathing Forest Hill 200-400m reps slow endurance with short rests in Swim/pull/paddles/kick
Fri 8 March Threshold Catch/pull phase Trinity School 4-6 x 200m swims @ close to 400m pace with 90 sec rests & (active recoveries) @ 8.5/10 effort
Mon 11 Mar Endurance Streamlining/body position Forest Hill FC Endurance 100-300m (low intensity with short rests 10-20 sec) swim/pull/paddles/S/counting
Wed 13 Mar Endurance Catch/pull phase Forest Hill 15-20 x 100m (3-4 x sets of 5) mixed pace endurance @ 10-20 sec rest intervals
Fri 15 Mar Mixed pace set DPS/ Stroke counting Trinity School 2 x 50m, 2 x 100m, 2 x 150m, 2 x 200m, 2 x 150m, 2 x 100m, 2 x 50m @ a mix of pace & rest intervals
Mon 18 Mar Mixed pace set Rotation/breathing Forest Hill 1 x 500m, 10 x 50m, 4 x 125m, 20 x 25m @ a mix of pace & rest intervals.
Wed 20 Mar TIME TRIAL DPS Forest Hill 400m Time Trials (with 200m split & av stroke count & s/rates) + DPS & streamling focus off turns/push offs
Fri 22 Mar TIME TRIAL DPS Trinity School 400m Time Trials (with 200m split & av stroke count & s/rates) + DPS & streamling focus off turns / off push offs
Mon 25 Mar Mixed pace Endurance set Pull phase Forest Hill 2 sets of: 1 x 200m pull, 4 x 50m @ 200m pace, 2 x 100m with paddles, 8 x 25m DPS @ a mix of pace & rest intervals.
Wed 27 Mar Endurance DPS/ Stroke counting Forest Hill 4 x 400m with 20-30 sec rests, slow endurance reps in swim/pull
Fri 29 Mar EASTER / NO SWIM Trinity School EASTER / NO SWIM
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