Monthly Training Plan

There will be no training on the following dates:

  • Saturday 09th November 2019
  • Saturday 25th January 2020 (SCB Meet)
  • 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

October Training Plan 

Tues 1stWed 2ndThurs 3rdSat 5th
400 IM/FC +speed100 No. 1 + 50 No. 21500 + speed200 O/C + 200 IM
Speed off blockStroke workTurnsDIve practice
Mon 7thTues 8thWed 9thThurs 10th
Sat 12th
100 O/C + BrTime Trial400 + 50 Not F/C200 No.1 + 100 No. 2
(Public Session)
800/1500 + Speed
Finishes, stroke workDivesTurns
Mon 14thTues 15thWed 16thThurs 17thSat 19th
200 O/C + 100 IM100 B/C + 50 O/C50 Fly/Br Pure speed400 + 50 O/C
(Public session)
200 + 50s O/C
TurnsTransitions/startsHolding water at speedTurnsRelay take overs
Mon 21stTues 22ndWed 23rdThurs 24thSat 26th
50 O/C + 50 No.1200 I.M. + 100 O/C400 IMCancelled1500 + speed
Holding water at speedTo include startsIan has swimmers timesTurns and hold the water
Mon 28thTues 29thWed 30thThurs 31st
400/800 training100 Fly + 50 FC1500 RP + speedCancelled
Drag reduction


Swim England Masters Champs : 25th – 27th October

Scottish 1500 Champs (Long Course) : 9th November

East District Masters : 16th November


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.