World Masters Champion

Short course training session

300 as 75 free/25 back x3 @6:00

8x75 as 25 kick/50 drill IM order twice through @1:45

300 as 25 scull/75 pull (breath 3/5/7 by 25) @6:00

8x75 swim build by 25s - IM order x2. @1:45

Choice Stroke:

4x25 - Dead Start max 10m @1:00

4x50 - max 5 in/15 out of turn @1:15

3x through:-

{1. 1x25 max from a dive turn finish @1:30;

2. 1x25 max push@1:30;

3. 50 easy @1:30}

100 Easy

2x through:-

{1. 200 Free with Paddles @3:15

2. 4x75 Pull as 50 Form Stroke/25 Free @1:30

3. 8x25 Swim Form Stroke at 200 Race Pace @30s

4. 100 Easy}

Dive Practice

Swim Down

Dual Olympian, Olympic Coach and Masters Swimmer

WU 400 every 4th 25 stroke

3 Rounds

4 x 75 50 kick strong/25 swim smooth

IMO on 30 seconds rest

4 x 25 on 40 70/80/90/100% CHOICE

2 Rounds

3 x 150 1st/2nd/3rd 50 strong on 30 seconds rest

4 x 50 backstroke on 60

2 Rounds

All 100’s on 2 min all 50’s on 60

3 x 100 HR 130-140

2 x 50 BACK

2 x 100 HR 140-150

2 x 50 BACK

1 x 100 MAX HR

CD 400 fins 25 drill/25 technique

All times for SCM

ASU Swimmer and Australian World Championships Representative

400 IM or Form Training Set

100 easy short rest interval

4 x 200 with 30 sec rest. Descending time 1-4

200 easy on short rest interval

3x200 with 20 sec rest. First repeat must be faster than the 4th effort of previous set

300 easy on short rest interval

2x200 with 15 sec rest. First repeat must be faster than the 3rd effort of previous set

400 easy short rest interval

1x200 MAX Effort

Commonwealth Games Gold Medallist, 4 x Olympian and dual Masters Swimming World Record Holder

Training Set step test to see rough current speed (any stroke)

Dive 25m Fast as you can go; Swim 25m easy to the end on 1:15/1:30; then 2 x 50’s off the push, hard on 1:30 working the back end.

Calculation of speed:

Take your first 25m time

Add your 2 50’s together and divide by 4 to get another 25m time.

Take the difference between the 2 x 25’s times and take that off your total of the 2 x 50’s time. This should give you a rough guide of your current speed.

7x winner of the Lorne P2P, winner of Rottnest Channel Solo and Australian Dolphin Open Water Champion

My favourite training session/test set for a 10km swimmer, time cycles can be changed to suit any swimmer.

2 x through: • 1x150 on 1:50 • 1x200 on 2:50 • 1x250 on 2:50 • 1x300 on 3:50 • 1x350 on 3:50 • 1x400 on 4:50 • 1x450 on 4:50

Total distance: 4.2km of pain/fun

US Masters National Champion and Swimmer’s Edge Yoga Founder

Freestyle Training Drill

The focus with this drill, is on rotation and balance. With your recovery arm, touch the back of your head with your fingertips, before entering the water. This opens up the arm pit and gets a nice high elbow.

Olympic Gold Medallist and FINA Masters WR holder

Sprint Set

2 x { 15m, 25m, 35m each with a dive start}

Emphasis on practising sprinting well, and attaining top end velocity in each repeat. Swim off 150/200m and take as much rest as needed to be able to keep each repeat at top speed.

Triple Olympian and Masters Swimmer

Freestyle Training Drill

Catch up drill: Hold one arm in front, and don’t initiate that arm pull till the recovery arm enters the water and starts the catch. Your kick needs to almost double time to keep the body in the correct position. This drill is great for isolating breathing and focusing on good rotation and strong kick.

Open Water Marathon Champion and Rottnest Channel Solo Race winner

Freestyle one arm training drill

Andy recommends this drill and says “ the majority of propulsion in open water comes from the pull” and this drill emphasises using the fingertips to catch the water and anchor the pull. This drill can be executed with the arm held forward, or to make it harder, at the side. Either way, a strong double time kick will be needed to keep body position in the correct position.