Monthly Training Plan

There will be no training on the following dates:

  • 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

January Training Plan 

ASV (25 m)
ASV (50m)
Sat 4th
Distance + RelaysSkill
@ Speed
Mon 6thTues 7thWed 8thSat 11th
100 No. 1
+ Speed
200 O/C
+ Turns
100 Fly/Breast800 + SpeedTurns/
Mon 13thTues 14thWed 15thSat 18th
400 FC
+ 200 FC
50 No. 1
+ 100 IM
200 not FC
+ Speed
100 OC race skillsWhat warm
up works
Mon 20thTues 21stWed 22ndSat 25th
Pacing 100/200Goal Set
(4 x 50)
Race skills
+ 100 O/C
No session
- SCB Meet
@ speed
Mon 27thTues 28thWed 29th
1500 race pace200 IM
+ 100 IM
Goal Set
(5 x 50 m)


Silver City Blues Masters : 25th January

Carlisle Masters : 31st January/1st February


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.