Tooting Bec Lido Sessions (100 yards)

Glossary:

L = Length

E = EASY

M= MEDIUM

H = HARD

SR = Seconds Rest

BP = Breathing pattern, so BP3 = Breathing every 3


4400 yds

10L WU

1L HARD

3L MOD

5L HARD

7L MOD

7L MOD

5L HARD

3L MOD

1L HARD

2L SWIM DOWN


 

3200 yds

4L WU

2*4L build through. So first length EASY then by last length SPRINT

10L @ 70%

2*4L reverse build through.  So first length SPRINT then by last length EASY

2L SWIM DOWN


3200 yds

6L WU

4*1L HARD 20 SR

4*2L ALT 1 length HARD, 1 EASY. 20 SR

4*3L E,M,H. 20 SR

2L SWIM DOWN


3200 yds

6L WU

2*1L H

2L M

2*2L H

4L M

2*3L H

6L M

2L swim down


 

3600 yds

4L warm up

5*2L 15 SR @ 75%

2*5L MAX EFFORT.  1 MIN REST BETWEEN. Aim for same time on both.

5*2L 15 SR @ 75%

2L swim down


4200 yds

4L warm up

4L catchup

4L M

4L BP3 @ M

4L 15 strokes off wall hard, easy to wall

4L ALT H , E

4L 15 strokes off wall hard, easy to wall

4L BP3 @ M

4L M

4L catchup

2L swim down


3600 yds

4L warm up

4*1L half length drill choice, half length easy 15 SR

1L H

2L 20 strokes off each wall Sprint, M to wall

3L M

4L 20 strokes off each wall Sprint, M to wall

6L alternate H, E per length.

4L 20 strokes off each wall Sprint, M to wall

3L M

2L 20 strokes off each wall Sprint, M to wall

1L H

2L swim down

 


3200 yds

10L Warm up

10L up hard, back easy

2*3L hard 10 SR

2*2L hard 10 SR

2L swim down


4400 yds

10L WU

10L swam as 2E,2M,2H,2M,2E

10 X 1L Odd lengths 15 strokes sprint, easy to wall.  Even lengths 15 stroke fists, M to wall. 10 SR

10L swam as 2H, 2 BP3, 2M, 2 BP5, 4E, 2M, 2 BP5, 2H, 2M

4L SWIM DOWN


3000 yds

10L (1000yd) warm up

10L HARD UP/EASY BACK

5*2L 15 SR : E , M , H , M , E


8000 yds

25L: 10L EASY, 10L Medium, 5L hard.

20L: 4*5L

1) E,M,H,M,E

2) M,E,H,E,M

3) H,E,M,E,H

4) E,H,M,H,E

15L E,M,H until end.  No rest!

10L UP HARD BACK EASY

5L 5*1L sprint.  30 SR

5L swim down


3400 yds

10L warm up

8L 4*2L HARD 20 SR

6L E,M,H,E,M,H

4L 15 strokes off wall Sprint

2L SPRINT

4L swim down


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