DESC Winter Pool Programme Highlights: Technique & Fitness (Blocks 1 & 2)

Dunmore East Swim Club

Here is a brief overview of what Blocks 1 and 2 of the DESC Winter Pool Sessions (Adults) brought to our swimmers in Autumn 2025, thanks to the dedication and expertise of our coaches and teachers. Over the course of two consecutive 4-week blocks, adult participants in both the Improver and Experienced groups benefited from a structured, progressive programme. Each session focused on developing key technical skills and building swim-specific fitness, with an emphasis on measurable progress and supportive coaching. The following summary highlights the main objectives, structure, and outcomes of these sessions.

DESC — Winter Pool Sessions (Adults)

Programme: 2 × 4-week blocks (8 weeks total)

Groups: Improver group & Experienced group

Primary focus: improve swim skills + build fitness

Key skill areas: Body position, Kicking, Catch (arm pull), Breathing / Head position

Summary

Over two consecutive 4-week blocks DESC ran structured evening pool sessions for adult swimmers split into an Improver group and a more Experienced group. Sessions followed a progressive plan: each week introduced a clear technical focus while gradually increasing aerobic work. Emphasis was placed on measurable, repeatable drills that develop efficient body position, stronger and more effective kicking, an improved catch/propulsive phase, and stable rhythmic breathing/head position. By the end of the 8 weeks participants showed improved  confidence, smoother technique and increased swim-specific fitness.

Objectives

  • Improve core technical elements of freestyle (and introduce transferable ideas for other strokes (Breast and Back)).
  • Build swim fitness through progressive aerobic, threshold and sets.
  • Give swimmers drills and cues they can practise independently.
  • Create a safe, structured environment suited to adult learners with differing ability.

Session structure (60 minute session)

Warm-up - 10 min

  • Gentle swim + dynamic mobility on poolside (arm circles, trunk rotation).
  • Short drill incorporation to prime the skill of the day (e.g., 4 × 25 with drill).

Skill block - 20 min

  • Focused drills targeting that week’s technical theme with feedback/coaching points.
  • Use of aids where helpful (kickboards, pull buoys, tennis balls for specific drills).

Main set (fitness) - 20 min

  • Progressive sets tailored to group:
  • improver = controlled aerobic & technique maintenance
  • experienced = longer intervals, threshold/pace work.
  • Sets always designed to reinforce the skill theme (e.g. kicking-focused set after kick drills).

Cool-down & feedback - 10 min

  • Easy swimming, brief group recap and homework drills (where appropriate).

Progression plan — 2 × 4-week blocks

Block 1 — Foundations (Weeks 1–4)

Goal: teach and lock in fundamentals; low-to-moderate intensity fitness to allow technical learning.

  • Week 1 — Body Position (Streamline & Alignment)
  • Week 2 — Kicking Skills
  • Week 3 — Catch Position (Early vertical forearm & high elbow pull)
  • Week 4 — Breathing / Head Position

Block 2 — Consolidation & Fitness Build (Weeks 5–8)

Goal: cement technical gains under fatigue and increase fitness.

  • Week 5 — Integrated Body Position + Kick distance
  • Week 6 — Catch & Propulsion
  • Week 7 — Breathing Efficiency – body line and head position
  • Week 8 — Consolidation, Re-Test & Practical Takeaways

Assessment: 10min continuous swim in Week 5 and again in Week 8 – Swimmers count lengths – Most swimmers improved distance swam by 50m (2 lengths).

Outcome

Swimmers showed improved balance/streamline, stronger/cleaner kick, more effective catch leading to better propulsion, improved breathing rhythm and less head lift — plus a noticeable improvement in swim endurance (Test / Re-test; most swimmers improved distance swam by 50m (2 lengths)).

Equipment & safety

  • Kickboards, pull buoys.
  • Clear warm-up/warm-down to minimise injury.
  • Swimmers encouraged to self-pace and stop if / when needed

Recommendations & next steps

  • Regular short practice: give swimmers a 3-drill home practice (10–15 minutes) to reinforce cues
  • Introduce more equipment (to more experienced swimmers) – Snorkel, Fins
  • Follow-up ‘testing’: repeat timed swims at the start and end of each block (e.g. 10min swim – count lengths, 200m timed swim, 50m timed kick)
  • Introduce stroke variety: offer a mixed-stroke session once every 2–3 weeks to develop overall swim literacy.
  • Optional video clinic: short individual video reviews for swimmers wanting detailed technique notes.