Swim Sets
SWIM SETS
Session 1
30 x 50 (1 @ 55secs / 2 @ 50secs / 3 @ 45secs) x 5
200 Breaststroke
8 x 50 Free (off the wall start / Max 25m ) @ 1.20
10 x 50 MAX @ 2.00 (can be walk backs)
10 x 100 (Odds – Swim @ 1.45 / Evens – Kick @ 2.15)
(3600)
Session 2
6 x 100 (breathing 3, 5, 7) @1.40
5 x 200 @ 3.30 / 3.30 / 3.15 / 3.15 / Max effort < 3.00
10 x 100 (odds – Water polo IM (breaststroke legs) @ 2.00 / Free @ 1.30)
10 x 50 (25m egg beater Med intensity / 25m head up sprint) @ 1.30
200m Warm down
(3300)
Session 3
6 x 100 (breathing 3, 5, 7) @ 1.40
20 x 50m (1st 25m Fly / 2nd 25m IM order) @ 1.00
3 x (5 x 100m) - (1 @ 1.45 / 4 @ 1.25)
100 easy between each set
(3400)
Session 4
‘400 Joy set’
400m Choice
8 x 50 @ 45
4 x 100 @ 1.30
2 x 200 @ 3.15
1 x 400 @ Hard < 6.00 (1 min rest)
2 x 200 @ 3.15
4 x 100 @ 1.30
8 x 100 @ 1.15 Max effort
400m warm down
(3600)
Session 5
10 x 50m (Under water <25m / Stroke count 25m) @ 1.15
30 x 50 @ 50
10 x 50 ( 25m Head up fly w/ breaststroke legs / 25 head up sprint)
12 x 50 Kick (1 – Free / 2 – Double kick breast / 3 – Egg beater)
200 warm down
(3300)
Session 6
W/U
5 x 100 medley @ 2.15
Main
8 x 50 freestyle @ 45
100 medley with breaststroke kick @3.00
4 x 100 freestyle @ 1.30
100 medley with breaststroke kick @3.00
2 x 200 freestyle @ 3.00
100 medley with breaststroke kick @3.00
1 x 400 freestyle @ 6.00
100 medley with breaststroke kick @3.00
8 x 50m (hard) @ 1.00