This weeks blog is a suggested swim set for January to help kick start the year with some effective swim sets. Don’t just waste your time ploughing up and down at the same pace failing to deliver any results and try out our swim set to shock your body into life.
This training session is intended to last around an hour and assumes a basic level of swimming fitness as a minimum. If you can’t cover 8 to 10 laps of a 25m pool front crawl without resting then best to look for one of our other training sessions.
This session tests your body by varying the pace and including rest periods. You will find this harder than it looks by never allowing your body to settle into a regular pattern of swimming.
Warm up – 250m front crawl (very gentle pace)
Technique – 4 x 50m (first half of each lap swimming doggy paddle with head out of the water – concentrate on catching the water as fully as possible out in front with second half of each lap normal front crawl recovery) Rest of 15s between each 50m
Build set – 4 x 50m front crawl (25m slow / 25m flat out) Rest of 10s between each 50m
2 x 250m – CSS pace minus 15s front crawl (if you don’t know your css pace then consider this as SLOW) Rest of 15s between each 250m
2 x 50m – flat out pace front crawl (fast as you can sustain) Rest of 15s between each 50m
4 x 25m – flat out pace front crawl (fast as you can sustain) Rest of 10s between each 25m
300m – steady race pace front crawl (medium pace) Rest of 15s
200m – steady race pace front crawl (medium pace) Rest of 15s
100m – steady race pace front crawl (medium pace) Rest of 15s
Warm down – 50m backstroke very easy pace