Going to the pool for a swim? Not sure where to start? We have heaps of useful training resources that you can use. These include our annual training plan, training/racing tips, stroke tips and drills.
There is also our training session library where you can access individual sessions to take to the pool with you, as well as an activation routine plus information on using the Finis tempo trainer to enhance your training.
Training resources
Annual training plan
We have an Annual training plan (2024) which works on cyclic planning.
Our training sessions are planned to align with the phases of training and targeted events in the annual calendar, with sets that are tailored for:
Sprints, Middle distance or Long distance
Conditioning sets, VO2 max sets
Stroke-improving sets, streamlining, drills, technique, breathing
General maintenance sets
Dives, turns, and finishes
Targeting particular events
Open water swimming
Training session library
Want some inspiration for your sessions at the pool on your own? Visit our library of training sessions in Google Drive.
Activation routine
Masters Swimming WA has prepared a pre-swim activation routine which readies the body for swimming by:
Increasing the mind-body connection
Raising body temperature and heart rate
Targeting our larger muscles to “wake up”
Dryland exercises
Swimming Australia has prepared a poster outlining dryland exercises (stretching) for swimmers, which can be used for warm-up before training or generally as part of an exercise and stretching routine.
Each sequence has exercises of increasing difficulty and range from beginner to intermediate and advanced levels.
Training and racing tips
Lane Etiquette
Activation Routine
Body Position
Breathing
Bilateral Breathing
Hard Core
Stroke Rate
Starts, Turns & Finishes
Tempo Trainers
Tapering
Training Sets for Racing
FES and BES Calculator
Swim Rules Easy Version
Swim Session Planning Elements
Getting Started with Video Analysis
Writing an Annual Training Plan
Stroke tips and drills
Drills are vital tools to improve swim technique and efficiency in the water. The drills below all have a focus and are designed to build into a full efficient stroke.
Butterfly Tips and Drills
Backstroke Tips and Drills
Breaststroke Tips and Drills
Freestyle Tips and Drills
Using a Tempo Trainer
Using a Finis Tempo Trainer can enhance your training. It provides real-time feedback on your pacing or stroke rate to allow you to improve in both areas. We consider the Tempo Trainer to be one of the most valuable pieces of equipment in our swim training bag. Tempo Trainer. It allows us to understand what our individual optimal stroke rate is for any stroke or distance.
Investigating a Tempo Trainer Article by Anne Smyth