Session 1
A bit of pacing fun
Session 6
Build the stroke – Speed 4,3,2,1
Session 11
Maintaining focus
Session 16
Improve Stroke with drills
Session 21
Older Swimmers mobility & fitness
Session 2
Building Speed
Session 7
Build the Stroke – Mixed
Session 12
DPS + Speed
Session 17
Improve pacing, aerobic capacity & endurance
Session 3
Building Fitness
Session 8
Technique – Endurance
Session 13
Hobart Dolphins set
Session 18
Improve sprinting & stroke under fatigue
Session 4
Holding pace & stroke counts
Session 9
Mixed Program
Session 14
Free speed development
Session 19
50x50m variety
Session 5
DPS + Speed
Session 10
Aerobic Development Phase
Session 15
Freestyle stamina
