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 →

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 →

Beginners Anaerobic

The main set for this session was given to my sister one day from our masters coach. At the time in her season she hadn't any anaerobic work done and she didn't fancy doing the nausiator, so he gave her this. I liked it and continue to use it with a slight tweak because it... Continue Reading →

Rome Challenge Sessions – Round 3

These are the next 7 sessions that Jia completed for the Rome Challenge. All of these sessions are from December. This round saw an increase in the distance per session and with that an increase in her aerobic training. This month was particularly busy with work and family so there are less sessions than in... Continue Reading →

Changing Gears

As a 200m swimmer I like this session, it has a nice mix of speed, aerobic work, and the switching keeps it from getting boring. The sprints have 30 seconds rest so they should be pure speed with no lactate production. The 100s should be hitting A2 (or 80% effort). The switching between the two... Continue Reading →

Rome Challenge Sessions – Round 2

These are the next 9 sessions that Jia completed for the Rome Challenge. All of these sessions are from November. As you will see there is still a heavy focus on the basics, but the distance per session is increasing. This month also saw Jia start to swim full stroke butterfly with fins. Towards the... Continue Reading →

Pace Under Pressure

Trying to pace yourself during a race is difficult, as the race progresses you feel more fatigued so that in say a 400m doing 32 seconds for the second 50m feels very different from doing 32 seconds for the 6th 50m. To try and simulate this feeling of going harder to hit the same time... Continue Reading →

The Switch-a-roo

The main set of this session switches between 200m IM and 100m Fc. This makes the session challenging, but not boring despite being 1800m long. The times I use are my own, I would roughly be getting 15 seconds rest on the FC and 20-25 on the IMs. I find the changing between the two... Continue Reading →

The Nausiator

A good warm-up is especially imporant for this session. I will have anywhere between 800-900m done before I start. Some recommend doing up to 1000m as a warm-up, but unfortunately I usually don't have that kind of time. This session is meant to be flat out speed wise. The first 100 is to be the... Continue Reading →

Build up that Fly

I usually take this as a handy A1 session, of course a bit of intensity can be added to get more of a work out. This can be adapted for all four strokes by substituting the one armed fly with another drill.   warm-up 150m Fc, 150m Bc, 100m pull, 100m kick, 100m swim main... Continue Reading →

Pyramid Down, Build Up

This is a nice main set that gets in a bit of mileage in without being boring. The times given are for my A2 or 80% days, sometimes I'll make this an AT by reducing the rests by 5 seconds on both the 50s and 100s. Before this main set I would normally have about... Continue Reading →

Ye Olde Pyramid

Pyramids are classics in swimming, this is a FC one, but when we're feeling adventurous it makes a sweet little IM set. These are all run back to back with no rest inbetween and after a warm up. 1x400m off 5:45 target time 5:15 2x200m off 2:55 target time 2:35-2:40 4x100m off 1:25 target time... Continue Reading →

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