THE SESSIONS

ULTIMATE POOL SET

Benefits? A mixture of race-pace threshold efforts mixed with some strength work; short recovery times help to boost anaerobic capabilities How close to race day? The final 4- 6wks Distance 2,600m Location Pool Kit Pull Buoy, paddles, stopwatch Nutrition Eat a light meal up to 2hrs prior to swim, 500ml energy drink during session and have a post-session protein snack ready

Warm-up

200m to include variety of strokes

Main set

2 x 300m @ PE 8* off 20secs RI** 250m + paddles @ PE 6 4 x 150m @ PE 8- 9 off 15secs RI 250m + pull buoy @ PE 6 6 x 100m @ PE 9 off 10secs RI

Cool-down

100m to include variety of strokes

ADAPTATION

Beginner Increase recovery time by extra 5secs Advanced Complete the 6 x 100m with paddles

ULTIMATE OPEN-WATER SET

Benefits? Preparing for the physicality and techniques needed for confident race swims. This session is best done with other swimmers if possible How close to race day? The final 4wks Distance 2.5km Location Open water Kit Wetsuit, stopwatch Nutrition Eat light meal 2hrs prior and have a post-session protein snack ready

Warm-up

300m @ PE 5- 8

Main set

500m focus on sighting and turning at marker buoys 3 x 100m practise race starts 500m focus on drafting other swimmers 3 x 100m practise race starts 500m @ race pace

Cool-down

100m @ PE 6

ADAPTATION

Beginner Practise drafting and being comfortable swimming around others Advanced Include some hypoxic breathing intervals during race starts

*See PE chart on p85; **RI = rest interval