OK, so it is really hot at the moment so we are going to take a break from the longer sets with short turnaround times and focus on increasing your top-end speed.  To do this we will be doing some faster paced 100s with longer rests, which will give you plenty of time to think about keeping that excellent quick breathing going that we were practising last week!

You should be aiming to swim each 100 as fast as you can at a pace that you can maintain for the whole set.  That should mean that you are swimming each 100 at about your anaerobic threshold.  If the lactic acid starts to build up in your arms on each swim, then you are swimming too fast.  You want to be swimming just below this level so that you are only at the point of your muscles tightening up on the last stroke of each 100.  If you have enough breath after each 100 to chat then you are swimming too slowly!

Please do monitor your times when swimming this type of set as it provides great feedback on how efficiently you are holding your stroke together as you try and swim faster.  I have heard some of you say that you put a lot more effort into the harder swims some times but your times either stay the same or sometimes even get slower.  Feedback from the clock is an excellent way of measuring what actually works in the trade-off between effort, technique and speed.  I find that focusing on pushing hard at the back end of the stroke is a good way for me to keep stroke length and efficiency when trying to swim faster.  Something different may work for you – but if you don’t take your times and try different things you will never know!

See you Saturday,



Photo by Jeff Sheldon on Unsplash