Training Sets

Here you will find some of our training sessions, please note these are just to give an idea of what we do for our training and they might not be applicable to you. The sessions/sets are categorized by the energy system we hope to target.


Mid-Season Speed & Aerobic

General Aerobic Session 5

General Aerobic Session 4 (IM and Freestyle)

General Aerobic Session 3 (Individual Medley)

The Gothenburg Pyramid (IM Aerobic)

Claire Bear Stare (General Aerobic)

The Limerick Masters Set

The Stepladder

Start of Season IM

First Swim Back Session

General Aerobic Session 2 (Freestyle + some speedwork)

General Aerobic Session 1 (Freestyle)

Mixed Anaerobic Threshold

Short but Sweet

Build up that Fly

Ye Olde Pyramid

Pyramid Down, Build Up

The Switch-a-roo

Pace under pressure

IM Tune-Up

Changing Gears

Back-end Breaststroke

A km of Fly

50s Can be tough too!

Basic Anaerobic Threshold (AT) Set

Mixing it up

Anaerobic & Speed

Anaerobic Wave (LP)

The Classic

The Nausiator

Beginner’s Anaerobic

Back-end IM


Claire’s Taper Sessions

Rome Challenge Training Sessions

Rome Challenge Sessions – Round 1

Rome Challenge Sessions – Round 2

Rome Challenge Sessions – Round 3

Rome Challenge Sessions – Round 4


BF – Butterfly

BC – Backstroke

BRS – Breaststroke

FC – Frontcrawl

IM – Individual Medley

A1 – Aerobic 1

A2 – Aerobic 2

AT – Anaerobic Threshold

LP/LT – Lactate Production/Lactate Tolerance

AN1/AN2 – Anaerobic 1/Anaerobic 2

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