Basic Anaerobic Threshold Set

This is my go-to Anaerobic Threshold set. For anybody unfamiliar with this term: Anaerobic Threshold isn't actually using the anaerobic energy system, it's aerobic but just under where lactate is produced. So typically 85% effort and above, but under 90% effort. This kind of session will help increase your aerobic training speed and should help... Continue Reading →

The Slog to Slovenia

The counter in the sidebar of this website shows how many days to go until the European Masters in Slovenia. While I am a little bit behind where I would like to be, I am still on track and I have started to increase my number of training sessions per week. This post will give... Continue Reading →

50s Can Be Tough Too

There is sometimes a perception that a training session has to consist of sets of 100s of meters, I’m guilty of it myself sometimes. This session is all based around short distances, its goals are to help with pace, speed and should give a good overall workout. It also is one I use for days... Continue Reading →

Nine Month Update – The Rome Challenge

We are now 9 months into the Rome challenge and as we are only competing in Munster galas, Jia’s competitive season is over, but her training continues.   The Irish Masters Open  The Irish Masters Open was Jia’s third competition and her first long course competition. We went up the day before to get used... Continue Reading →

A km of Fly

This session started as an idea between myself and my sister. As teenagers we both had some “fun” butterfly sessions, but we are now masters swimmers and not quiet up to the same amount of punishment. So, a few years ago when we were only training a few times a week we came up with... Continue Reading →

Finis Z2 Gold Zoomers (fins) – review

I’ve read about people online liking these fins, but I knew nothing about them before I tried them. From looking at them I imagined they would be quite rigid like the TYR Crossblades. This changed as soon as I pushed off the wall and started to swim with them. They were surprisingly flexible and this,... Continue Reading →

Relays are Awesome

Swimming is an individual sport, you might train and travel with others in your club, but when it comes to competing you are all on your own. In your own lane with your own black line down the middle of it, unless of course you are in an open water race, in which case you... Continue Reading →

Rome Challenge Sessions – Round 4

These sessions cover Jia's training over January and February, and continue from round 3 (hence the numbering). Most of the sessions still focus on aerobic work and technique work as we build a base for the second year of the challenge. I'm using a new format for these sessions, it should make them easier to... Continue Reading →

Back-end Breaststroke

There are two goals for this session: to get some aerobic backstroke work done, and to simulate the breaststroke leg of a 200m IM. Breaststroke is my weakest stroke and on a 200m IM (or worse a 400m IM) when the lactate is starting to pump, it’s very tempting to ease off for that part... Continue Reading →

Second Gala – The Rome Challenge

Jia’s second competition was supposed to be the Irish Masters gala in Limerick, but a freak cold weather front caused days of snow and the gala ended up being cancelled. This meant that our home gala was her second competition, and what a competition it was. Tralee Gala Now that Jia has actual entry times... Continue Reading →

Break Out or Break Apart

So hopefully you have read my articles on starts, turns and streamlining, and you’re working on improving yours. If you’ve done things right, you will be moving faster streamlining from the wall or the blocks than at any other time of your race. Unfortunately, physics means that you will start to slow down unless you... Continue Reading →

The Classic

The main set of this session was a favourite of my coach back in the day, usually if we were doing anaerobic work we were given this set or the nausiator set with a dive. I’ve added a warm up and cool down. Ideally you want to do 800m or more for a warm up,... Continue Reading →

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