I will be away this week so will leave the sessions at the pool for you to put out at the start of the session.  You will be doing the Will Clarke main set of fast & steady 50s as it is the final Saturday session before we do the last set of time trials for this Winter on 14th April.

One of the reasons I really like this set is how it helps to improve your easy-speed (i.e. swimming fast and relaxed.)

It does this in a few different ways:

  • Firstly, the tight turnaround times at the start of the set encourages you to swim fast enough to make the turnaround times but in as relaxed a way as possible as you know you will not be getting enough rest for the good recovery;
  • Secondly, adding in faster efforts increases your stroke rate, which has a nice carry-over effect into the steady-paced 50s and many people find themselves doing the steadier 50s at a faster time and lower effort than they usually do; and
  • Thirdly, the continuous fast 50s at the end of the set, when you are tired, helps build your speed endurance for the tough final quarter of a time-trial or race when you need to try and maintain your speed and form.


See you next week!



Photo by Quino Al on Unsplash