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CSS Challenge - Nail Those Drills

During Sep & Oct 2015 each individual session will be a great session in its own right but the way to really improve your swimming is consistent regular training so over the 8 weeks the sessions will be linked with two aims:

CSS Challenge - how much can you reduce your CSS time by in 8 weeks?  At the beginning of September you complete a CSS test and set your benchmark times.  Attend each of the squad sessions (ideally supplemented with a private or video analysis sessions) and ensure each week you complete at least the additional swim set (that we will provide you with) and there should be no reason why you won't see a fall in your CSS time.

Nail Those Drills - winter is a good time to work on stroke technique.  The tools we use to develop technique are drills.  In order to develop new and better movement patterns drills must be completed correctly and precisely and then as you practice practice practice these new movement patterns over time they will replace old ones and your swimming should improve.  Doing drills incorrectly though will develop a different set of stroke mechanics that will need correcting.  Chris & Andy Swim Coaching use the Swim Smooth training system as the basis for their technique work.  During this 8 week period we will review and practice the core set of Swim Smooth drills to ensure you understand their purpose and how to complete them properly which should set you up for a good winter's training.  To perform these drills please ensure you have the appropriate equipment.

Week Date  Session Content  Weekly Swim Set 
  • CSS Test
  • Stroke Rate Setting
  • Sink Down
  • Bubble Bubble Breathe
  • Ballet Leg Kick
  • Push & Glide
  • Torpedo Push Off
  • Torpedo Kick
  • Corkscrew
  • Warm-up
  • Kick on Side
  • Bubble Bubble Stretch
  • Javelin
  • 6-1-6
  • Swim Set



  • Warm-up
  • 6-1-6 (Baton 6-1-6)
  • Broken Arrow
  • Popov
  • Shoulder Tap
  • Swim Set


  • Warm-up
  • 6-3-6
  • 6-5-6
  • Pull & Paddles
  • Swim Set


  • Warm-up
  • Scull #1
  • Scull #2
  • Scull #3
  • Doggy Paddle
  • Waterpolo
  • Scull Combo
  • Swim Set

  • Warm-up
  • Single Arm
  • Breathing Under Arm
  • Unco
  • P-Unco


  • Warm-up
  • Touch turns
  • Drill Medley
  • Swim Set

  • CSS Test
  • Drill review
  • Swim Set