Here are some examples of typical training sets:

Monday, 1.5 hr session

Monday Set

Sunday, 1 hr session

Sunday Set

 

Latest set (15/06/15):

  • 600m warm up
  • 16 x 100m F/S on different times (4 x 1:40, 4 x 1:35, 4 x 1:40, 4 x 1:45)
  • 6 x 100m switching IMs
  • Arms only F/S pyramid (100m, 200m 300m, 200m, 100m)
  • Swim down