Make sure you plan regular swim sets all year round.

Training

Whether your being coached or doing it on your own - It’s important to keep your threshold swimming going over during the ‘off’ season. Below you find two swim sessions which will help you going into the winter months. Try these twice a week and record your times. You can adjust the rest times and distances according to your ability. Feel free to reach out to the coaches at Heathwood swimming in Cardiff for extra help or any questions you may have regarding swim sets or drills.

Session 1 (2750m/3000m)

Warm up – 400m easy F/C

Aerobic Drill Set – 10 x 50m single arm or catch-up drill +15/20 secs rest

Threshold Set – 6 x 200m F/C at 80% effort + 45 secs rest

Kick set – 10 x 25 or 50m kick with a board + 30 secs rest

Cool Down – 400m easy F/C

Session 2 (2800m)

Warm up – 400m easy F/C

Aerobic Drill Set – 20 x 25m stroke counting drill +15/20 secs rest

Threshold Set – 10 x 100m F/C at 80% effort + 35 secs rest

Kick set – 8 x 50m or 4 x 100m kick with a board + 40 secs rest

Cool Down – 400m easy F/C

About The Author

Dave Tonge

Heathwood Swimming caters to all adults wishing to learn to swim, improve their technique, or be put through their paces in an endurance session. Our Endless Swimming Pool is great for Teaching and Coaching Adult non-swimmers, Beginners, open-water, Masters, or age-group swimmers. Pool & Open water Swimmer & Coach Owner of Heathwood Swimming & Triathlon MSc Physical Activity & Health RLSS Trainer Assessor Welsh Masters record holder. World Record Holder - longest wetsuit swim in an endless pool (24 hours) Finished in the top 20 at the Tenby LCW Swim 5 times from 2011-2016 (PB 48:18) Completed Long Course Weekend Tenby 2016, 2018, 2019, 2023 & 2024. 4 Times IRONMAN

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