THE SESSION

4 x 50m relaxed drills

WARM-UP

10secs RI after each rep

• 100m swim

• 4 x 25m as: 15m sculling/10m swim • 4 x 25m as: 15m streamline kick/ 10m swim

CSS SPEED ENDURANCE INTERVALS

Use the 100m intervals to establish metronomic pacing then hold CSS pace for the longer intervals. Novices should start with repeats of just the 3 x 100m/1 x 200m to nail their pacing. • 3 x 100m CSS + 15secs rest • 1 x 200m CSS + 30secs rest • 3 x 100m CSS + 15secs rest • 1 x 300m CSS + 30secs rest • 3 x 100m CSS + 15secs rest • 1 x 400m CSS

CONTRAST ‘KILLER ARMS’

6 x 50m effort swims with 10 x vertical-wall push-ups after 25m in deep end • 30secs rest after each 50m

COOL-DOWN ADAPT FOR SHORT-COURSE

Adjust your pacing over time, swimming at CSS pace -2-4secs per 100m. Combined with speed sets this will enable you to race just above your threshold.

ADAPT FOR LONG COURSE

Adjust your interval pacing up, swimming at CSS pace +2-4secs per 100m. Combine these intervals with progressively shorter rests for improved aerobic performance.