SWIM SMART JBST "tried & tested" pool sessions	Click,   print,  swim.
IN-SEASON (May-Sept)
In-season pace work this session works on technique at race pace and some in-season specifics like treading water starts and stops mid-flow.	Pool session for open-water practice 1 this session works sighting, bilateral breathing and pace-changes   - with good technique.
In-season speed/endurance work this session works on various paces and an end of session 200m time-trial to test endurance (late in set) and lactate tolerance.	Pool session for open-water practice 2 this session works breathing on non-preferred side, sighting, bilateral and an element of endurance.
In-season lactate-overload work this session works on maximal effort early on (whcih increases muscle lactate) then tests endurance with varying speeds and distances.	Late-season lactate-overload work 2000m this session works on one maximal effort early on (whcih increases muscle lactate) then tests endurance with descending speed work.
OFF-SEASON (Oct-April)
Winter technique session for varying levels of ability this session works on stroke count work with drills over short distances and a STROKE COUNT TEST (200m).	Winter technique session for varying levels of ability this 2000-2200m session works kick-&-entry drills over short distances and Australian Swim stroke. A very novel session.
Winter technique session for varying levels of ability this 2000-2200m session works on catch-up, Australian and Hypoxic drills using 25s, 50sand 100s.	Lunchtime/mini session of 1400m this session works on kick-&-entry drills and Australian with a change of warm/down for most swimmers...
Winter technique session with variety of drills this 2000m session uses doggie paddle, clenched-fist, kicking-on-sides and Hypoxic drills to help you think about water feel and efficiency.	Lunchtime/mini session of 1400m this session works on kick-&-entry drills, kick-pull drills using a Pull Buoy and soem smooth 100's afterwards.
Winter technique session with variety of drills this 2200m session uses kick-&-entry, bilateral and Austrailian drills to help you think about water feel and efficiency.