‘Eight out of Ten’ Session

What does a Swim Squad threshold / “eight out of ten” session look like?

Last night’s session went a little like this …

Warm Up (400m)
2 x 100m easy
4 x 50m raising the pace a little

Pre-Main Set (200m)
8 x 25m (1/2 length very fast, 1/2 length easy)

Main Set (1,800m)
16 x 25m off 35s. Strong but sustainable pace.

4 sets of Broken 250’s (100m / 75m / 50m / 25m)
Starting strong and trying to increase pace further as the distance drops.

16 x 25m off 35s. Strong but sustainable pace – holding good form.

Cool Down (100m)
4 x 25m easy

If you’re looking for a set where you want to raise your heart rate – and then keep it high for most of the session without your technique breaking down – this could be the set for you!