I hope you managed to see at least some of the fabulous swimming performances at the recent World Swimming Championships in Kazan.  For those of you that missed it the BBC website has some great highlights of the main performances and I would especially recommend watching Britain’s Adam Peaty’s 100m Breast stroke Gold (http://www.bbc.co.uk/sport/0/swimming/33763836), USA’s Katie Ledecky’s 1500m world record (http://www.bbc.co.uk/sport/0/swimming/33779041) and Britain’s James Guy’s 200m Freestyle Gold (http://www.bbc.co.uk/sport/0/swimming/33779040).  They are some great examples of both excellent technique and exciting racing to inspire you!

This week’s main set is inspired by James Guy’s 200m freestyle performance and you will all have plenty of chances to emulate James as the main set will consist entirely of 200m swims.  They will be progressively paced 200m swims and broken at 100m with an extra 5, 10 or 15s rest.  The aim of the extra rest in the middle is to allow you to recover a bit and swim each 200m faster than the previous one.  James Guy won his 200m freestyle gold in a stunning 1:45.  I don’t expect anyone to get near his time on Saturday but do try and swim each 200 in the same overall time when the extra 5, 10 or 15s rest is added in, meaning you will have to swim 5, 10 and 15s faster on each swim to keep the total swim + rest time the same.

I am looking forward to seeing a pool full of aspiring James Guys and Katie Ledeckys on Saturday!