The Juniors have time trials for the next two weeks so we will be finishing the 8am session at 9am to give them enough time.  That also means we can get the pool for 3 hours on October 7th, though, so put the date in the diary now for a good, long session!

It’s nearly the end of the season so we will only be keeping the faster paced sessions going until the end of September before we get into Winter training.  This week we will be doing a main set we haven’t done for a long time consisting of some very fast 200s.  You will be getting a massive 4 minute recovery between each 200 to allow you to swim each one nearly at max effort, during which time I would encourage everyone to swim at least 50m nice and easy.

This is a great set for working on your VO2 max and expanding the speed at which you can comfortably swim.  Aim to swim each 200 as fast and relaxed as possible, still with a good fast stroke rate, and ideally swim a negative split (i.e. swimming the second half slightly faster than the first half).  Then as you tire really try and hold onto your stroke.

See you Saturday,

Rob