Saturday 16 May 1998

Warm up 10 mins, ~500m

4-6 × 100 w ~10s rest depending on your speed and when we start. Swim the first 2 on front crawl and the rest as 50 front crawl and 50 choice. We need to stop together as the next set will be chaos if we get out of sync.

Main Set 30 mins

A "Death ladder". We start by swimming on 2:10 and drop the interval by 5 seconds each swim until we get to 15 or 20 seconds. When your rest drops to 5-10 seconds, then cut the distance by a length. I've got a sheet with all the start times and will start you off one each swim. Important points to remember:

1. Remember whether you are a "first swimmer", "second swimmer" or whatever and stick strictly to that start point even if you are at the other end from other swimmers in your lane.
2. Don't try to be a hero and push the distance beyond what you can do, missing start points in this set makes a heck of a mess.
3. The start times and estimated distances for various speeds of swimmer are in this table .

Easy 75 or 125

Speed 10 mins

5×75 @ 2:00 swum as 50 free & 25 fly with 5 seconds between. If you really can't do fly, then another form stroke

Starts 8-10 mins

As time allows, we'll do some 25's from the blocks.

Swim Down

1-200 easy