Training resources

We have heaps of useful training resources that you can download and use. These include our annual training plan, training/racing tips, and stroke tips and drills.

We have our training session library where you can access individual sessions to download and take to the pool with you, as well as an activation routine plus information on using the Finis tempo trainer to enhance your training.

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?

Then 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.

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

What’s a Tempo Trainer?

Finis Tempo Trainer Instruction Manual

Gary Hall Snr from The Race Club introduces the Finis Tempo Trainer.

A clip from Paul Newsome from Swim Smooth showing you how to use the 3 functions of the Tempo Trainer.