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training sets |
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Main Set Stroke |
Duration |
Type of main set |
Distance |
| Fly |
1 hour 30 mins |
Pyramid |
3,300m, 2,900m |
| Back stroke |
1 hour 30 mins |
Lactic |
3,200m, 2,950m or 2,500m |
| Back stroke |
1 hour 30 mins |
Reverse pyramid increasing pace |
3,150m |
| Breast stroke |
1 hour |
Lactic |
2,000m |
| Breast stroke |
1 hour 30 mins |
Reducing stroke count |
3,400m, 3,200m, 2,300m |
| Breast stroke |
1 hour 30 mins |
Maintain pace on set S/R times |
3,700m, 3,500m or 2,900m |
| Front crawl |
1 hour 30 mins |
Reverse pyramid increasing pace |
3,600m, 3,300m 2,400m |
| Front crawl |
1 hour 30 mins |
Maintain stroke count on set S/R times |
3,600m, 3,300m 2,700m |
| Front crawl |
1 hour |
Reduce stroke count |
2,150m, 1,900m or 1,650m |
| Front crawl |
1 hour 30 mins |
Push hard maintain times |
3,150m |
| Medley |
1 hour 30 mins |
Sets of 50m on 10 secs RI |
3,500m, 3,200m or 2,500m |
| Triathlon set - all Front Crawl |
1 hour 30 mins |
Sets of 200m on set S/R interval |
3,700m, 3,250m or 2,700m |
| Click here for set to prepare for the county champs |
| © Paul Doyle |
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