Download and print this session plan here: session plan 202
Over Winter months, it’s easy to fall into the short-rep trap and the thought of swimming longer reps becomes daunting. Let’s keep the endurance up this week, by introducing longer reps at an easy pace.
Warm Up:
3 x 100m, the first easy, the second, steady, third hard. Take 20s rest between each.
Technical set:
4 x 25m kick with board
4 x 50m as doggy paddle up, swim back
Main set:
4 x 300m / 400m / 500m / 600m (depending on your current fitness / ability level) 60’ rest in between
Warm down:
100m – 200m Easy to very easy
Total Volume:
1900m – 3200m
Coaching Points:
Take the main set easy, if you know your CSS pace, swim 10s/100m slower than that.
GI tri coach 