Swim Session of the Week


Warm up (1000m) as

  • 500m freestyle
  • 2x100m choice stroke
  • 6x50m build speed. alternating. Freestyle/ no freestyle

Speed set (500m)

  • 10x 50m with 20seconds rest swam as 12.5m fast 12.5m easy in each length.

Main Set (2000m)

  • 200 freestyle fast on odd lengths
  • 100 no freestyle easy
  • 200m freestyle fast in even lengths
  • (No rest swam as 500 straight)
  • Repeat set x 3 times with 1 min rest between 500m

Warm down

  • 200m choice relaxed pace

Total 3200m