Short but Sweet

This session came about last weekend when myself and my sister Claire went for a swim. The pool was unexpectedly busy so we had to figure out how to get an aerobic workout in, while also trying to navigate around the odd swimmer or two that wandered into our lane for a few laps. Claire... Continue Reading →

Back-end IM

I'm doing a lot of anaerobic work at the moment, this session is something I've been toying with for a while. I did a test run with my sister Claire on it last week and plan to give it another shot this week or next. The idea behind this session is to prepare myself for... Continue Reading →

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 →

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 →

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 →

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 →

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 →

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 →

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