It’s special to have a Leap Year Day on Saturday so we have to do a special session to celebrate.  If my internet sources are correct then Leap Year Saturdays only occur every 28 years so we have a long time to wait until the next one!  To celebrate we will be doing a varying pace session with some challenging turnaround times and a lot of distance to complete.  And as the session is a little complicated I have decided to publish the full set below so you can make sure you are fully prepared.

To get the most from the session please do the following:

  • Read the session so you know what is coming up and can make sure you know when the faster efforts are coming rather than just relying on others in your lane;
  • Arrive early for the session so you can start on-time and not disrupt the lane by trying to slot in part way through; and
  • Pace yourself and try and relax as much as possible to ensure you can put the effort in on the faster ones and give yourself the best chance of completing what is going to be a challenging session for most of us.

See you Saturday!

Rob

 

Lane 1 – Saturday 29th February 2020

Leap Year Swim 2020

20 x 100s f/c, swum as 4 sets of 5

    Set 1: swum off 1:40

    Set 2: swum off 1:25

    Set 3: swum off 1:35, 1-5 prog

    Set 4: swum off 1:30, 1-5 prog

3 mins extra Leap Year Brucey Bonus Rest

32 x 50 f/c

12 x 50m every 4th 50m fast (off 45sec)

10 x 50m every 3rd fast (off 50sec)

6 x 50m every 2nd fast (off 55sec)

4 x 50m every 1 fast (off 60sec)

Swim Down – 200 own choice

 

Lane 2 – Saturday 29th February 2020

Leap Year Swim 2020

18 x 100s f/c, swum as

    Set 1: 5 x 100 off 1:55

    Set 2: 4 x 100 off 1:40

    Set 3: 5 x 100 off 1:50, 1-5 prog

    Set 4: 4 x 100 off 1:45, 1-4 prog

3 mins extra Leap Year Brucey Bonus Rest

28 x 50 f/c

12 x 50m every 4th 50m fast (off 50sec)

8 x 50m every 3rd fast (off 55sec)

5 x 50m every 2nd fast (off 60sec)

3 x 50m every 1 fast (off 65sec)

Swim Down – 200 own choice

 

Lane 3 – Saturday 29th February 2020

Leap Year Swim 2020

16 x 100s f/c, swum as 4 sets of 4

    Set 1: swum off 2:00

    Set 2: swum off 1:45

    Set 3: swum off 1:55, 1-4 prog

    Set 4: swum off 1:50, 1-4 prog

3 mins extra Leap Year Brucey Bonus Rest

28 x 50 f/c

12 x 50m every 4th 50m fast (off 55sec)

8 x 50m every 3rd fast (off 60sec)

5 x 50m every 2nd fast (off 65sec)

3 x 50m every 1 fast (off 70sec)

Swim Down – 200 own choice

 

Lane 4 – Saturday 29th February 2020

Leap Year Swim 2020

16 x 100s f/c, swum as 4 sets of 4

    Set 1: swum off 2:15

    Set 2: swum off 2:00

    Set 3: swum off 2:10, 1-4 prog

    Set 4: swum off 2:05, 1-4 prog

3 mins extra Leap Year Brucey Bonus Rest

22 x 50 f/c

10 x 50m every 4th 50m fast (off 60sec)

6 x 50m every 3rd fast (off 65sec)

4 x 50m every 2nd fast (off 70sec)

2 x 50m every 1 fast (off 75sec)

Swim Down – 200 own choice