Masters technique and fitness session

Setup

1. Lanes by speed (steady, medium, quicker), circle swimming with a 5-second gap. Swimmers can move lanes at any point.
2. Adults coming back after a long break, or starting hard training for the first time, should check with their doctor first.
3. Water bottles at the end of each lane, and a qualified coach or lifeguard on deck.

How it runs

1. Warm-up, about 10 minutes: 200–400 m easy, mixing strokes, with one length in four as kick on a board.
2. Technique, about 15 minutes: 6–8 × 25 m of one drill (catch-up, six-kick side balance or fist swimming), 20 seconds rest, then 4 × 25 m full stroke using the same focus.
3. Main set, 20–25 minutes: 6–10 × 100 m (or 50 m) freestyle at an effort of 6–7 out of 10, on a send-off that leaves 15–30 seconds rest. Each lane picks its own distance and send-off.
4. Cool-down, 5–10 minutes: 100–200 m easy, then gentle stretches on deck.
5. Build distance gradually from week to week; anyone with shoulder pain switches to kick and tells the coach.

Coaching points

• One technique focus per session, repeated until it sticks.
• Long body line: head in line, hips near the surface.
• Breathe out steadily under water so the breath in is quick and relaxed.
• Swimmers set their own effort; the aim is to finish wanting to come back next time.

Common mistakes

• Racing lane mates in the warm-up.
• Skipping the cool-down to get out early.
• Stopping mid-lane, or passing without a tap on the feet first.