This is a session we did in our Swim Squads and resulted in a lot of swimmers setting new 100m personal bests!
The first part of the session is designed to get you feeling good and swimming quickly. The second part of the session is to swim fast!
The 100s in the main set should be as fast as you can swim. Ideally, think about holding good form whilst swimming fast.
Warm Up
4 x 100m smooth and relaxed (30s)
Pre-Main Set
4 x 25m distance per stroke (15s)
4 x 25m distance per stroke with a quicker stroke rate (15s)
4 x 25m max speed (20s)
4 x 25m smooth and relaxed
4 x 25m @ 8/10 pace (fast but relaxed)
4 x 25m smooth and relaxed
Main Set
4 x 100m max effort (off 3 minutes)
Recovery Set
4 x 25m easy
4 x 25m building pace
Finish Set
1 x 100m max effort
Cool Down
Easy 25s to finish
Discover more from Triathlon Swim Squad
Subscribe to get the latest posts sent to your email.