Six key swim sessions from Allan Pitman

Here are six key swim sessions from Australian Ironman Coach Allan Pitman.

# 1 — warm up – 400-500m with some single arm work with good streamlined kick – maximum length from tips of fingers to tips of toes
Main set – 8 x ( 300m free with first 30strokes off each wall as race pace – 100m band as recovery)
Cool down with 400m of 12m kick – 12m free

# 2 – Warm up 400-500m with 3 strokes “looking” midway through every length
Main set – all done at 85-90% effort – 800m free with 8 strong strokes off each wall – 800m pull with limited breathing (extend breath frequency) – 800m pull and band swimming the straightest line possible – 800m pull, band and paddles (keeping fingers pointed to pool floor at all times)
Cool down with 200m of alternated back stroke – freestyle

# 3 – Warm up with 16 x 50m of 3 left strokes + 3 right strokes + free to the end
Main set – 8 x (200m free at race pace – 50m band recovery)
Cool down with 8 x 100m pull and band (work on body roll with high elbow catch – not crossing under body)

# 4 – Warm up with 6 x (100m free + 50m pull)
Main set 12 x (200m – swum as 200m at 80% effort – 10sec – 200m at 90% – 10sec – 200m timed effort – 20sec rest)
Cool down with – 16 x 25m (25m left – 25m right – 25m head up – 25m easy)

# 5 – Warm up with 4 x (200free + 50m band)
Main set – 6 x (200m free at 90% – 200m pull at 95% – 100m band as recovery)
Cool down with – 200m of 12m kick – 12m free

# 6 – Warm up with first 5 x 100m pull and band
Main set – 35 x 100m pull and band – holding good streamlined position – choose a time base that gives 5-10sec rests