Plan some regular swim sets

It’s important to keep your threshold swimming going over during the ‘off’ season. Below you find two swim sessions which will help you going into the winter months. Try these twice a week and record your times. You can adjust the rest times and distances according to your ability. Feel free to reach out to the coaches at Heathwood swimming in Cardiff or Johnston West Wales for extra help or any questions you may have regarding swim sets or drills.

 

Session 1 (2750m/3000m)

Warm-up – 400m easy F/C

Aerobic Drill Set – 10 x 50m single arm or catch-up drill +15/20 secs rest

Threshold Set – 6 x 200m F/C at 80% effort + 45 secs rest

Kick set – 10 x 25 or 50m kick with a board + 30 secs rest

Cool Down – 400m easy F/C

 

Session 2 (2800m)

Warm-up – 400m easy F/C

Aerobic Drill Set – 20 x 25m stroke counting drill +15/20 secs rest

Threshold Set – 10 x 100m F/C at 80% effort + 35 secs rest

Kick set – 8 x 50m or 4 x 100m kick with a board + 40 secs rest

Cool Down – 400m easy F/C