Complete Swimming Programmes

24 Sessions over 8 to 12 weeks with 3 Ability Levels

Wayne currently coaches county, regional, national and international swimmers and triathletes and has used this experience to create programmes that will improve your swimming, helping you reach new levels of achievement and keep your interest.

The programmes ideally run over 8 weeks, but if you can't do 3 x 1 hour sessions then simply extend the programme to 12 weeks and swim twice a week. The levels are;

Beginners and Improvers - if you're looking to improve your stroke and swim 750m or 1500m comfortably then the is for you.
Improvers and Age Groupers - for those who already swim competantly but want to move to the next level and to begin concentrating on speed.
Competitive Age Groupers - designed for those who are competitive in their age group but want to get faster and achieve more podium finishes.

Planned - Progressive - Challenging

In every programme all the sessions appear on separate pages, so simply print one out and take it with you to the pool. Each also has an explanation of the important points in the session you're about to do, so you know when to make your effort count.

There's also a full description of the drills we use and a link to example videos explaining how each should be performed. A complete written explanation is in the booklet, together with pictures, so you can take those to the pool as well, to remind you of any drill you're not sure of.

The sessions link, so they slowly increase in intensity and difficulty over the 24. That means you will progress as you go through, the only way you can really reach your goals in the long term.

We also include explanations of the equipment you may need in the sessions, give an explanation of the purpose of each session, explain the abbreviations we use so you know just how to read the sessions correctly - and explain the energy system calculations included in every set, so you can better judge how hard you should be working on every set.

Beginners & Improvers

If you can swim front crawl but aren't a confident swimmer then these are for you. You need help swimming both with your stroke and the direction each session should take to improve your training.

1	Begin Training – Form & style	1725m
2	Form – Slightly harder swims – Split 200’s	1800m
3	Faster swims – Form practice	1800m
6	Time Trial - Pacing	1850m
7	Harder efforts – Continued form	1950m
11	More Speed – Form drills	1950m
12	Harder & Longer swims – Hard starts to steady	2200m
13	Effective rotation & kick – Getting faster	1950m
14	More distance – Form drills	2000m
16	Time Trial – Working to pace	1950m
18	Longer distance swim - Drills	1900m
19	Pacing - Working the kick	2100m
20	Working to time – Form drills	2050m
22	Upping the distance more – Timed kick	2100m
24	Longest distance covered – A real test	2500m

Improvers & Age groupers

You're can swim reasonably well but know that you can do better with more structure and direction to your training. You also know that doing drills is important but may not know which ones you should be doing, or why.

1	Efffective Rotation & Kick – Form to speed	2100m
2	More Distance – Form Drills	2150m
3	Negative Splitting - Drills	2200m
6	Time Trial - Pacing	2300m
7	Getting Harder – Reminder drills	2225m
8	Speed – 200m speed play	2300m
12	Harder & Longer swims – Faster Starts	2200m
13	Faster Swimming – Rotation & Hard Kick	2250m
15	Negative Splitting – Harder swimming	2600m
16	Time Trial – Working to pace	2600m
17	Pacing longer distance – Form drills	2500m
19	Real Speed - Working the kick	2350m
21	750m + 400m swims - Drills	2550m
22	Higher intensity – Timed kick	2650m
24	Longest distance covered – A real test	2800m

Competitive Age Groupers

You are or want to be able to compete in your age group. That means coming out in the top 10% of the swimmers in your wave - and preferably in the top few swimmers into T1. You should be swimming a maximum of 1:40 per 100m on average, in 100m sets, to cope with this programme.

1	Efffective Rotation & Kick – Form to speed	2300m
2	Split 400’s – Form Drills	2600m
4	Picking up the distance – Form & Distance PS	2600m
6	Time Trial – Working to Pace	2600m
9	Split 1500m at Pace- reminder drills	2550m
10	12 x 100m – Kick rotation	2650m
11	Speed & Negative Splitting	2550m
13	Max HR Test	2400m
16	Time Trial– Working with Pace	2800m
19	Pacing with Heart Rate – Working the kick	2500m
20	Increasing distance – Form drills	2600m
21	750 swim at pace	2700m
22	Increased speed – Timed Kick	2950m
23	2100m continuous swim – drills to speed	2750m
24	3000m covered	3000m