An aerobic session that utilises different distances.
The Step Ladder (General Aerobic)
General Aerobic Session 2 (Freestyle + some speed)
An aerobic session that uses mostly freestyle. It also incorporates some speedwork.
General Aerobic Session 1 (Freestyle)
An aerobic freestyle session
Beginners Anaerobic
A simple anaerobic session I use at the beginning of a season or with Junior swimmers when introducing them to anaerobic work
The Nauseator
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 →
Work those walls
How to execute a freestyle turn and why you should work on it.
pullkickswim.com 