Session planning is a vital part of any training plan. Every time you go out to train there should be a plan behind that particular session. It could simply be "Recovery Run" but there should be a reason why you're doing that and that is exactly what you should do. Without planning you're just going out and exercising and although this is likely to see an improvement over time, with progressive planning you should be exercising the right muscle groups and get better results.

Here are a few tips about session planning: They should be......

1. Progressive, slowly getting harder over a period - not quite the same as periodisation.
2. They should be leading you to achieving a specific goal at a some time in the future.
3. Every session should exercise all muscle groups if possible.
4. Most sessions in all sports should include a period of doing drills.
5. Doing sprints and fast paced intervals are good in all sports.
6. Never go too far from speed - even in a long slow session it's good to plan some short fast elements.

Backstroke is always a good way to stretch out your stroke, making sure you rotate to each side as you arm enters the water. Practicing rotation continues with the kick set, done with your arms by your sides and then again with the single arm drills with the other holding a kickboard. Try to really relax your forearm when you do the Finger Dragging drills and continue with a near finger drag as you do the build set. After that try to hold good form during the 8 x 100's so you maintain speed throughout the whole set. Then a fast and furious set of sprints ends a well rounded sessions.