Swimming practice plan
90-Minute High School Swim Practice
A full high school workout with warm-up, drill, an aerobic main set, race-pace work and starts and turns.
90 minutesHigh schoolFocus: Aerobic base and race paceHigh energy
Warm-upSkillConditioningWater breakDrillCool-down
Equipment
Pull buoys · Paddles · Kickboards · Fins · Pace clockThe plan, block by block
1. Warm-up
Warm-up
12 min0:00 - 12:00
- 400 swim
- 300 pull
- 200 kick
- 8 x 25 drill/swim
Coaching points
- Smooth and long
2. Skill
Technique drills
10 min12:00 - 22:00
- Stroke-specific drills by group
Coaching points
- One focus per drill
3. Conditioning
Aerobic main set
30 min22:00 - 52:00
- 3 rounds: 4 x 100 free on a steady interval, 100 easy
Coaching points
- Hold the same pace every 100
4. Water break
Rest
3 min52:00 - 55:00
5. Drill
Race pace
20 min55:00 - 75:00
- 8 x 50 at goal race pace, 1 minute rest
- Record splits
Coaching points
- Hit the target time
6. Skill
Starts and turns
10 min75:00 - 85:00
- Starts off the block
- Flip turns with fast underwaters
Coaching points
- Tight streamline
7. Cool-down
Cool-down
5 min85:00 - 90:00
- 200 easy
Coach's notes
Group swimmers by ability so intervals are realistic for every lane.How to adapt this plan
- Taper week: cut the aerobic set, keep the race pace.
- Post the workout on a whiteboard so lanes self-manage.