**UPDATED 20/05/17**
These are sets we are doing ourselves so will be added to as and when we do new sessions.
See also:
A few abbreviations explained:
SR -> SECONDS REST
ALT -> MEANS ALTERNATING, therefore, one length one thing, one length the other.
BUILD -> get faster over the distance. Start EASY finish HARD.
BP -> Breathing pattern. So BP3 = Breathe every 3, BP4 = breathe every 4 etc
SET 1
Warmup:
500m swim
200m drill choice
100m swim
200m alt kick/pull
Main set:
10*200m 20 Seconds rest (SR)
- 70%, 2. UP 80% DOWN 60%, 3. BUILD (Get faster over 200m distance from easy to sprint), 4.70%, 5. UP 60% DOWN 80%..REPEAT
10*100m 15 SR
- 80%
- 75%
- 70%
- 65%
- 60%
REPEAT (using the 9th(65%) and 10th(60%) as swim down)
Total: 4000m
SET 2
25m pool
Warm up:
4*100m free
3*100m drill choice (catchup, fingertrail, doggy paddle, fists etc)
2*100m pull
100m kick
Mainset:
50 free @ 70% 20 SR
100 free @ 70% 20 SR
150 free @ 70% 20SR
200 free @ 70% 20SR
250 free @ 70% 20SR
10*25 @ 90% 15 SR
50 free @ 70% 20 SR
100 free @ 70% 20 SR
150 free @ 70% 20SR
200 free @ 70% 20SR
10*25 @ 90% 15 SR
50 free @ 70% 20 SR
100 free @ 70% 20 SR
150 free @ 70% 20SR
10*25 @ 90% 15 SR
50 free @ 70% 20 SR
100 free @ 70% 20 SR
10*25 @ 90% 15 SR
50 free @ 70% 20 SR
10*25 @ 90% 15 SR
Swim down:
300m alternating, free, catchup free, back, catchup back. Repeat * 3
SET 3
400m swim
200m choice drill (break at end of every length if needed)
200m alternating 1 length kick, 1 length pull
Main set:
1000m @ 70% 1 min rest
2 * 500m @ 75% 30 seconds rest
5 * 200m @ 75% 20 seconds rest
Swim down:
200m alternate 1 length of non-freestyle and 1 length of free. Thinking about perfect stroke for the freestyle.
Total: 4000m
SET 4
500m swim
10*50 or 5*100m (depending on pool length) 15 SR. UP drill choice, back easy.
500m swim
Main set:
1000m @ 70% 1 min rest
2*100m 15 SR @ 80%
600m @ 70% 45 secs rest
2*100m 15 SR @ 80%
200m @ 70% 30 secs rest
2*100m 15 SR @ 80%
swim down: 200m alt back and free
Total: 4100m
SET 5
| 500 | swim | 500 | |
| 100 | pull | 600 | |
| 400 | alt lengths: 60%, 70% | 1000 | |
| 100 | kick | 1100 | |
| 300 | alt lengths: BP 3 BP 4 | 1400 | |
| 100 | pull | 1500 | |
| 200 | BUILD over the 200m so easy for first 25/50 all the way to sprinting the last 25/50 | 1700 | |
| 100 | kick | 1800 | |
| 1800 | |||
| 1 MIN BETWEEN AFTER BLOCK (I.E 4*) | 1800 | ||
| 800 | 4*200 REST 30, 20, 10 | 60 | 2600 |
| 600 | 4*150 REST 30, 20, 10 | 70 | 3200 |
| 400 | 4*100 REST 30, 20, 10 | 75 | 3600 |
| 200 | 4*50 REST 30, 20, 10 | 80 | 3800 |
| 3800 | |||
| 200 | SWIM DOWN | 4000 |
TOTAL: 4000m / 4k
SET 6
| 200 | WARM UP CHOICE |
| 30 SECONDS REST BETWEEN EACH SWIM | |
| 400 | @60% |
| 50 | SPRINT |
| 350 | @70% |
| 100 | KICK |
| 300 | ALT HARD, EASY |
| 150 | BP 5 (50m), 4 (50m), 3 (50m) |
| 250 | PULL |
| 200 | BUILD |
| 200 | @80% |
| 250 | PULL |
| 150 | BP 5 (50m), 4 (50m), 3 (50m) |
| 300 | ALT HARD, EASY |
| 100 | KICK |
| 350 | @70% |
| 50 | SPRINT |
| 400 | 100 @ 60%, 100 @ 70%, 100 @ 80%, 100 @ HARD |
| 200 | SWIM DOWN CHOICE |
TOTAL: 4K (4000m)
SET 7
| 400 | SWIM | 400 | |
| 200 | ALT EASY/DRILL | 600 | |
| 100 | ALT PULL/KICK | 700 | |
| 700 | |||
| 500 | @60% | 30 SR | 1200 |
| 400 | @70% | 20 SR | 1600 |
| 300 | @75% | 15 SR | 1900 |
| 200 | @80% | 2100 | |
| 1 MIN REST | 2100 | ||
| 400 | @ 60% | 30 SR | 2500 |
| 300 | @70% | 20 SR | 2800 |
| 200 | @75% | 15 SR | 3000 |
| 100 | @80% | 3100 | |
| 1 MIN REST | 3100 | ||
| 300 | @ 60% | 30 SR | 3400 |
| 200 | @70% | 20 SR | 3600 |
| 100 | @75% | 15 SR | 3700 |
| 50 | @80% | 3750 | |
| 3750 | |||
| 250 | SWIM DOWN | 4000 |
TOTAL: 4K (4000m)
SET 8
300 swim
100 drill choice
200 swim
100 pull
100 swim
main set:
1000 @ 70% ensuring pace is same through out
800 up length hard (80%), down easy (60%)
600 negative split. Making sure that 2nd 300 is faster than first 300
400 1 length easy, 1 length medium, 1 length hard, 1 length kick Repeat through to 400
200 @ 75%
200 swim down.
Total: 4000m / 4K
SET 9
300m swim
100m kick
300m swim
100m pull
—
4*200 @ 70% 30 SR
8*50 @ 80% 20 SR
2*400 @ 70% 30 SR
4*100 @ 80% 20 SR
800 @ 70%
—
200m swim down
TOTAL: 4200m/4.2k
SET 10
400m swim
200m choice drill.
200m alt pull/kick
—
1000m @ 70% (take a note of the time taken)
5*200m 30 SR
- @60% BP (breathing every:) 3
- 10 strokes hard, easy to wall..repeat through to 200m
- 50m @ 60%, 50m @ 70%, 50m @ 80%, 50m @60%
- Breathing to your right on odd lengths, breathing to your left even lengths (aiming for 60%-70%)
- Odd lengths catch up, even lengths: SPRINT
1000m @ 70% aiming for same time as before
—
200m swim down (include some backstroke)
TOTAL: 4000m/4k
SET 11
| LENGTHS | WHAT | DISTANCE | RUNNING TOTAL |
| 8 | SWIM | 400 | 400 |
| 2 | PULL | 100 | 500 |
| 6 | SWIM | 300 | 800 |
| 2 | KICK | 100 | 900 |
| 4 | SWIM | 200 | 1100 |
| 0 | 1100 | ||
| 0 | 1100 | ||
| 10 | 500 @ 60% | 500 | 1600 |
| 8 | 400 @ 65% | 400 | 2000 |
| 6 | 300 @ 70% | 300 | 2300 |
| 4 | 200 @ 75% | 200 | 2500 |
| 2 | 100 @ 80% | 100 | 2600 |
| 0 | 2600 | ||
| 4 | EASY | 200 | 2800 |
| 0 | 2800 | ||
| 20 | 10*100m @ 75% 20 SR | 1000 | 3800 |
| 0 | 3800 | ||
| 0 | 3800 | ||
| 0 | 3800 | ||
| 4 | SWIMDOWN | 200 | 4000 |
TOTAL: 4000m/4k
SET 12
2 variations of set depending on whether in a 30m or 25/50m pool.
30m pool one below
| LENGTHS (If 30m pool) | WHAT | DISTANCE | RUNNING TOTAL |
| 12 | SWIM | 360 | 360 |
| 8 | ALT PULL / KICK | 240 | 600 |
| 4 | DRILL | 120 | 720 |
| 4 | ALT PULL / KICK | 120 | 840 |
| 8 | DRILL | 240 | 1080 |
| 12 | SWIM | 360 | 1440 |
| 0 | 1440 | ||
| 0 | 1440 | ||
| 20 | STEADY, EVERY 4TH LENGTH HARD(ER) | 600 | 2040 |
| 6 | 2*3L hard 30 SR | 180 | 2220 |
| 0 | 2220 | ||
| 10 | STEADY | 300 | 2520 |
| 6 | 2*3L hard 30 SR | 180 | 2700 |
| 0 | 2700 | ||
| 20 | STEADY, EVERY 4TH LENGTH HARD(ER) | 600 | 3300 |
| 6 | 2*3L hard 30 SR | 180 | 3480 |
| 0 | 3480 | ||
| 10 | STEADY | 300 | 3780 |
| 6 | 2*3L hard 30 SR | 180 | 3960 |
| 0 | 3960 | ||
| 8 | SWIM DOWN | 240 | 4200 |
For a 25/50m POOL.
| LENGTHS
(If 25m pool) |
WHAT | DISTANCE | RUNNING TOTAL |
| 12 | SWIM | 300 | 300 |
| 8 | ALT PULL / KICK | 200 | 500 |
| 4 | DRILL | 100 | 600 |
| 4 | ALT PULL / KICK | 100 | 700 |
| 8 | DRILL | 200 | 900 |
| 12 | SWIM | 300 | 1200 |
| 0 | 1200 | ||
| 0 | 1200 | ||
| 20 | STEADY, EVERY 4TH LENGTH HARD(ER) | 500 | 1700 |
| 8 | 2*4L hard 30 SR | 200 | 1900 |
| 0 | 1900 | ||
| 12 | STEADY | 300 | 2200 |
| 12 | 3*4L hard 30 SR | 300 | 2500 |
| 0 | 2500 | ||
| 20 | STEADY, EVERY 4TH LENGTH HARD(ER) | 500 | 3000 |
| 8 | 2*4L hard 30 SR | 200 | 3200 |
| 0 | 3200 | ||
| 12 | STEADY | 300 | 3500 |
| 12 | 3*4L hard 30 SR | 300 | 3800 |
| 0 | 3800 | ||
| 8 | SWIM DOWN | 200 | 4000 |
SET 13
This is for a 30m pool. If done in a 25m then comes to 3500m but you can add to the pyramid to increase.
10l swim
8*1l drill choice. If swimming with someone take it in turns to choose. 15 SR.
6l pull
4l swim
2l kick.
—
16l @ 75% but every 4th length hard/sprint.
5*4l @ 85% 30 SR
16l @ 75% but every 4th length hard/sprint
—
swim all at 70%. You should keep a consistent speed so that the when you are going down the pyramid you are hitting the same times as going up! 15 SR between each interval.
1l
2l
3l
4l
5l
6l
7l
6l
5l
4l
3l
2l
1l
—
9l swim down. Do some backstroke!
Total: 4200m (in 30m pool)
Set 14
200 swim
100 pull
200 swim
100 drill choice
200 swim
100 kick
100 swim
—
8×50 @80% 10 SR
5×100 @75% 15 SR
1k time trial
5×100 @75% 15 SR
8×50 @80% 10 SR
—
200 swimdown
SET 15
400 SWIM
300 PULL
200 DRILL
100 KICK
—
8*200. Odd 200s HARD, even 200s EASY 20 SR
8*100 50 non freestyle stroke of choice, 50 Mod free 15 SR
8*50 SPRINT 15 SR
—
200 swim down
TOTAL: 4000m
SET 16
500 every 3rd length drill
200 alt pull/kick per length
100 easy free
—
1000 @ race pace. 1 MIN REST
800 UP EASY, BACK HARD. 1 MIN REST
600 @ race pace. 1 MIN REST
400 @ MOD. 1 MIN REST
200 @ RACE PACE
—
200m swim down.
Total: 4000m
SET 17
500 SWIM
50 BACK
400 SWIM
100 BACK
300 SWIM
50 BACK
—
400 @ race pace/75% 1 MIN REST
2*200 PULL @ MOD 15 SR
400 @ race pace/75% 1 MIN REST
4*100 HARD 30 SR
200 @ race pace/80% 30 SR
2*100 PULL @ MOD 10 SR
200 @ race pace/80% 30 SR
4*50 SPRINT 10 SR
—
200 SWIMDOWN
4000m
SET 18
400 swim
300 pull
200 drill
100 kick
—
2 * 400 UP HARD (80%), DOWN EASY (60%), 20 SR
3 * 100 1) 60%, 2) 70%, 3) 80% 10 SR
2 * 300 E,M,H,H,M,E (if 25m pool, repeat to get to 300)20 SR
3 * 100 1) 60%, 2) 70%, 3) 80% 10 SR
2 * 200 UP HARD (80%), DOWN EASY (60%), 20 SR
3 * 100 1) 60%, 2) 70%, 3) 80% 10 SR
—
300 SWIM DOWN
4000m
SET 19
400 swim
300 pull
200 drill choice
100 kick
—
400 swim, hard into wall from flags and out of wall to flags
4*100 odds hard, even technique 20 sr
2*200 50 fly, 150 free @ mod 20 sr
400 50 E, 50 M, 50 H, 100 KICK, 50 H, 50 M, 50 E
4*100 BUILD 15 SR
8*50 15 STROKES OFF WALL SPRINT, REST EASY 15 SR
2*200 100 PULL, 100 FREE @ MOD 20SR
—
200 SWIM DOWN
TOTAL: 4000
TEAM Mermaids 