Pool Sessions
Pool session information, training sets, swim programs and technique.
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Welcome to Pool Sessions
Everything you need for your pool training. Learn about pool session structure, swim intensity, swimming sets, pool programs, swim technique and drills.
1
Pool Session Information
Understand how to structure your pool sessions, what to consider when planning your training and how to get the most from each session.
What You'll Learn
- Key elements of a pool session
- Session structure and timing
- Warm-up, main set and cool-down
- How to organise your training
2
Swim Intensity
Learn about different swimming intensities, how to control your pace and how to use the correct intensity for your training goals.
What You'll Learn
- Training intensity zones
- Aerobic and anaerobic training
- A/T training intensity
- Pace and stroke rate
- How to control swimming intensity
3
Swimming Sets
Learn how to understand swimming sets, follow the session correctly and use different types of sets for your preparation.
What You'll Learn
- How to read swimming sets
- Aerobic training sets
- A/T and speed sets
- Technique sets
- Long-distance pool sets
4
Pool Swim Programs
Understand how a structured pool swim program supports your weekly preparation and long-term goal.
What You'll Learn
- How pool programs are structured
- Weekly training progression
- Endurance and speed development
- Race-specific preparation
- How to follow your swim plan
5
Swim Technique
Improve your swimming efficiency by learning the key technical points that help you swim more relaxed, efficiently and consistently.
What You'll Learn
- Relaxed shoulders, neck and hands
- Relaxed recovery and soft hand entry
- Leading arm and body rotation
- Correct catch position
- Holding and finishing the stroke
6
Swim Drills
Practise freestyle drills to improve body position, rotation, catch, stroke coordination and swimming efficiency.
What You'll Learn
- Body position and balance
- Body rotation and side kicking
- Catch and underwater pull
- Arm recovery and stroke timing
- How to practise drills during warm-up
