My experience with swimming started as an adult from a need to cross train and give my body a break from my endless kilometres of running. After quite a few years of thrashing around and not going anywhere a focused attempt to improve my stroke and technique saw me start to love getting in the water and going for a swim.

Lots of reading, coaching clinics, online training subscriptions have taken me further than what I have ever imagined, but missing a background in squad or group training has stopped me from really understanding how to put together a proper training plan or session for my time in the pool.

Sites like triswimpro.com have delivered a wealth of information and provided an insight into how to set up a proper training sessions from start to finish.

One of my favourite sessions is the good old “Fast Friday”, with the session listed below putting a big emphasis on the warm up, with the main set needing to be paced carefully to make sure you can get through all eight reps. It’s a good way to increase intensity while still pushing volume.

Warm Up:
400m easy
8 x Breaststroke 25m, Backstroke 25m, rest 15 seconds, Freestyle 50m, rest 15 seconds
8 x 50m Kicking with kick board, rest 10 seconds

Main Set
8 x 100m start on 2:00

Cool Down
200m easy

Total 2,600m

I will usually swim this session once a month and like it because it’s a good test of endurance, strength and is surprising how quick you can push yourself over the main set of 100’s. It also seems transfers well into the open water with my open water swim the next day seeming to benefit from this session.

Vince Sesto

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