Monthly Training Plan

There will be no training on the following dates:

  • Saturday 14th September 2019
  • Saturday 28th September 2019
  • Saturday 09th November 2019
  • Saturday 01st February 2020
  • Saturday 29th February 2020
  • Tuesday 31st March 2020
  • Saturday 04th April 2020
  • Saturday 25th April 2020
  • Saturday 02nd May 2020
  • Saturday 09th May 2020
  • Saturday 04th July 2020
  • Tuesday 07th July 2020
  • Saturday 09th July 2020
  • Tuesday 14th July 2020

August Training Plan 

Mon 5thTues 6thWed 7thThurs 8thSat 10th
F/C 400mGoal Set 5xB/C 200 mBr/S 100 mFLY 50 m
Mon 12thTues 13thWed 14thThurs 15thSat 17th
IM 400 mNo. 1 200 mGoal Set 6xF/C 100 m
B/C 50 m
Mon 19thTues 20thWed 21stThurs 22ndSat 24th
BR/S 200 mGoal Set 7xFly 100 mNo. 1 50 mF/C 400 m
Mon 26thTues 27thWed 28thThurs 29thSat 31st
IM 200 mB/C 100 mGoal Set 8xFLY 100 mBR/S 100 m

September Training Plan 

Mon 2ndTues 3rdWed 4thThurs 5thSat 7th
200 m o/cGoal Set 7x50400 m fc or IM50 m fly or No.2100 m No.1
Mon 9thTues 10thWed 11thThurs 12thSat 14th
50 m No.1 100 m No.1Goal Set 6x50Sprints, sharpening and aerobicNo training at
ASV- Inverclyde
Mon 16thTues 17thWed 18thThurs 19thSat 21st
200 m fcGoal Set 5x50100 m fly200 m No.1 Goal Set 4x50 m and 1500m training
Mon 23rdTues 24thWed 25thThurs 26thSat 28th
400 m IM100 m fc50 m o/c100 m No.1No training at
ASV- Midlands
Mon 30th
50 m fc or fly

Goal Set 6 August to 21 September 2019

DateVenueNo. of Reps


SCBTFAD is a new training programme designed by the SCB coaching team, based on the wants & needs of the club members (feedback from 2018 members’ survey).

The programme is focussed on preparing swimmers for competition by relating the main training sets to each individual’s (current – probably not lifetime!) personal best times – or racing target times.

In the future, each training session in the monthly plan will be described by the stroke (or IM) and race distance that will be used to deliver the main set. These descriptors are simpler and probably more easily understood: consequently each training session is more likely meet members’ expectations.

N.B that the distance shown in the plan is not necessarily the repetition distances to be completed in the set.

E.g. if the focus for the set is 200 fly a typical set would be 4 x (8 x 25) with 20 second rest – with an extra minute between sets. So if your PB is 2:40 then your target time for each repetition would be 20 seconds and you would go on a swim plus rest time of 40 seconds: so 8 x 25m four times through.

Where the focus for the set is 50m, then the rests will normally be much longer – with very fast swimming and rests (possibly active) will enable full recovery: so 2 to 4 minutes.

An essential feature of the new programme is that swimmers will be encouraged to strive to use perfect technique and excellent start and turn technique during the SCBTFAD sets.

The focus of the session will be what is done on the main set. Main sets will typically take 35 to 50 minutes to complete as part of a 90 minute session. Consequently there will be plenty of time for doing stroke drills, kicking, pulling and recovery/aerobic swimming.

It is intended that there will be regular time trials and test sets – these will be written into the plan. We will also be completing the goal set again – leading up to the Midland District Masters event.

IMPORTANT – This is a new type of training programme – used only by SCB and as such, will probably evolve as we find out practices that can improve the programme. We will be keen to have regular feedback from members as to how the programme can be improved to suit their needs.