Weekly FREE professionally designed session plans in swimming cycling (Turbo) and running.

Our aim is to give you an introduction into structured sessions, so you go to train with a plan and aims for the things you do. Training with a plan is always better than training haphazardly, even if you simply jot down a few thoughts before you go out. You can find out more about planning by following this link

Enjoy these sessions - and if you have any questions please feel free to email.

On Line Coaching

Most of us do better when we inter-react with others. Having a coach / mentor is widely recognised in business, education and in life, to be a massive assistance in gaining success. Having someone supporting you in achieving your goals helps

  • Build a training plan that fits your lifestyle & commitments.
  • Keep a firm focus on your goals.
  • Design targets that are achievable but sufficiently difficult.
  • Give you a mental boost when you need it most.

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The 5 Big Mistakes Swimmers Make


The Catch

Perhaps the most important move in all swimming strokes.

If you have had a break from swimming our full Back to Swimming Series of Sessions can be found by following this link: Swim Series
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Keep safe - be seen


All sessions should have a reminder of good stroke mechanics before settling into the hard work. In this set the SA BNSS (Single Arm Breathing to the non-stroking side) is a key element. Your resting arm should be against your body the whole time and that is the side you should turn to breathe on. This promotes good rotation to both sides, as the stroking arm is extended forward by the rotation to your breathing side and you rotate to the opposite side to recover that arm over the water. Make sure that your stroke comes in under your body without crossing the centre line and it will be a great drill to improve your stroke.

Take the good form front he drills into the main set. 10 x 100m on 2:00 is based on swimmers who complete it in 1:30 to 1:40, if you're slower or faster you can adjust the timings. It's all rounded off with 6 x 25m sprints to test your speed.

Free swimming session

After a normal warm up this session progresses with single legged cycling in 1 minute segments with a 30s recovery. Remember to make the pedal revolution as smooth as possible, with no dead spots.

You then move to a hill simulation. Starting in a gearing with resistance against the pedals. Cycle for 1 minute in the saddle then get out of the saddle for another minute and get back into the saddle for a further minute after that. At the end of the second in saddle segment up your resistance - or increase your gearing by 1 gear and repeat the process. Go up 6 resistance levels or gears, always doing 1 minute in - 1 out and a further minute in the saddle and then come back down again.

turbo session plan

Last week we did a short Fartlek run followed by a hill set. This week we're doing a longer Fartlek effort, 6.6k with 100m of fast running after every kilometer. Take the 100m up to your 5k race pace, or even your 1.5k race pace if you feel like a real blast.

It's a simple session but can be quite effective.

running session plan