Training session 24 February

For this session, lane 1 was working off 1:50, lanes 2 and 3 were working off 2:05 and lane 4 was working off 2:20. These are the lane paces referred to below.


Warm-up
100m easy swim
100m legs only
100m arms only
(total 300m)

Main set
4x25m (25m=12.5m kick+12.5m full stroke)
5x100m @ lane pace                                           15 secs rest between sets
4x25m (25m=12.5m kick+12.5m full stroke)

100m @ 10 secs above lane pace
100m @ 10 secs below lane pace
100m @ 10 secs above lane pace                        20 secs rest between sets
100m @ 10 secs below lane pace
 100m @ 10 secs above lane pace

 4x25m (25m=12.5m kick+12.5m full stroke)

3x100m @ lane pace                                            15 secs rest between sets

100m @ CSS pace (individual timings)
50m @ CSS pace (individual timings)

(total 1750m)

Cool down
100m
(total 100m)

Session total 2150m 



How does this work in practice?

If you are interested how this works in practice, I can give you my own timings courtesy of Garmin. Apologies for the non-geeks amongst you! I was in lane 2 and I believe that those in my lane would have completed the session in approximately these times as well. My CSS time is 1:54. Basically, we kept to the programme pretty well, if anything, we were generally faster than we were targeted to be.

Warm-up
100m in 1:59
100m legs only in 2:54
100m arms only in 2:10


Main set
4x25m (25m=12.5m kick+12.5m full stroke) in 2:30

5x100m as follows (should be 2:05):
100m in 1:53
100m in 1:58
100m in 1:59
100m in 1:58
100m in 1:58

4x25m (25m=12.5m kick+12.5m full stroke) in 2:22

5x100m as follows (should alternate between 2:15 and 1:55):
100m in 1:59
100m in 1:48
100m in 2:04
100m in 1:53
100m in 2:02
 4x25m (25m=12.5m kick+12.5m full stroke) in 2:45

3x100m as follows (should be 2:05):
100m in 1:57
100m in 2:01
100m in 2:02

100m in 1:49 (should be 1:54 for me)
50m in 0:52 (should be 0:57 for me)

Cool down
100min 2:06