Some recent training sets

The set pictured below is one that we did a few weeks ago at Thorndon Pool (which is 33 1/3 yards, or roughly 30.5 metres long). I think it was on Saturday 6 March. It took a little while to do but was varied and interesting. We had a great group of people for this set, and took over a whole lane. It was fun, and the set included (I hope) something for everybody.

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These are two sets that I've done a few times at Freyberg recently on Wednesday or Friday mornings after the prelude of a lighthouse swim (2.6km). For reference, Freyberg is 33 1/3 metres long, so 3 lengths to 100 metres.

1. 4,400 metres

1200m warm-up as 66 fr/33 bk

400 as  4x(33 kick/33 drill/33 swim) w/fins
400 as 4x(33 sculll/23 swim) w/pullbuoy 

3 x 200 @ 3.05  pull/paddles
200 easy/choice
2 x 200 @3.05 pull/paddles
200 easy/choice
1 x 200 @3.05 pull/paddles
200 easy/choice

9 x 33 strong @ 00.40 fins/paddles

300 warm down

2.  3,400 metres

Warm-up is  6 x (100 kick/133 IM) with fins  

6 x 100 @ 1.45 pull, no paddles
200 easy swim
6 x 100 @ 1.40 pull, with paddles
200 easy swim                                                 

6 x 33 kick (fins) @ 0.40

200 easy swim

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 For a few weeks, I was staying in the pool after our Tuesday morning squad to do some extra metres. One set, I did about three times involved maintaining a steady but strong pace, and focussing on a particular element of technique - such as breathing every four strokes, or always breathing towards the clock. The squad session generally involved 3.2-3.6km, depending on the theme of the week, so I'd try to get up to 5km for the morning's total swim.

3. 1,500 (in a 25m pool)

10 x 75 @ 1.10 or 1.15 (depending on who I was with, and/or how tired I was. If I was by myself, I went for 1.10, just to maintain the pressure) as pull/paddles

10 x 50 @ 0.55 as pull/paddles

10 x 25 @ 0.25 as paddles/fins 

Whatever warm-down would get me to 5km for the morning (or 4.5km if I was in a hurry....)