Daily Swim Sessions   

The sessions should be swum in order, all sessions from set one should be swum, then one session from set two should be swum, and then back to set one and so on….

Sessions from set two should not be swum more then once in a week or so.

The sessions should not take more then 35min and that time should decrease as you become fitter allowing you to increase the distance of the sessions.

SET 1.

Session 1 (1800m)
1 x 400m --------------- easy swim
4 x 200m --------------- swim 30s rest
4 x 100m --------------- swim 20s rest
1 x 200m --------------- easy swim

Session 2 (1800m)
1 x 400m -------------- easy swim
8 x 100m -------------- swim 20s rest
8 x 50m --------------- swim 10s rest
1 x 200m -------------- easy swim

Session 3 (1800m)

1 x 400m ---------------- easy swim
16 x 50m ---------------- swim 15s rest
16 x 25m ---------------- swim 10s rest
1 x 200m ---------------- easy swim

Session 4 (1500m)
1 x 800m ---------------- swim
1 x 400m ---------------- swim
1 x 200m ---------------- swim
1 x 100m ---------------- swim

Session 5
Swim for available time
 

SET 2.

Session 1 (1900m)
1 x 200m --------------- swim
15 x 100m --------------- swim 20s rest
1 x 200m --------------- easy swim

Session 2 (1800m)
1 x 400m -------------- swim
20 x 50m -------------- swim 20s rest
1 x 400m -------------- easy swim

Session 3 (1800m)
1 x 400m ---------------- swim
8 x 100m ---------------- swim 25m hard/50m easy/25m hard
8 x 50m ---------------- swim 25m easy / 25m hard
1 x 200m ---------------- easy swim

Session 4 (1800m)
1 x 400m --------------- swim
2 x 1 x 25m ---------------- swim
1 x 50m ---------------- swim
1 x 75m ---------------- swim
1 x 100m --------------- swim
1 x 100m --------------- swim
1 x 75m ---------------- swim
1 x 50m ---------------- swim
1 x 25m ---------------- swim
1 x 400m --------------- swim