An one hour set for a mixed Training Group Session
This looks straight forward. T2 start off on 2 x 300, T3 start off on 4 x 100. This would work if the swimmers were in their groups, but a) there is a tendency for some T2 to swim with T3, and some T3 to swim with T2 and b) the groups divide four ways by ability, age and drive: T2/T1, T2, T2/T3 and T3(T4)
We ought to seed and re-seed them as their enthusiasm waxes and wanes.
T2
3 x 200
SET 1 FR + FINS ZIP UP – HIGH ELBOW
SET 2 CHOICE BK 4
BR 4.30
FLY/BK 4.15
SET 3 200 IM 4
600m
T3
4 x 100
SET 1 FR + FINS ZIP UP – HIGH ELBOW
SET 2 CHOICE BK 2.30
BR 3
FLY/BK 3
SET 3 100 IM 2.30
400m
ALL TOGETHER
8 x 50 Kick as 25 UW FLY / 25 BK + FINS
1 x 100 LOOSEN
500m
SPRINTS
50s / 25s
Typically 2 x 50 FC, 4 x 25, could be as an IM Lane Clear.
200m
Pyramid
Rest in turn 15, 30, 45, 60, 45, 30, 15 after each swim.
Pyramid T2
FLY 50
BK 100
BR 150
FC 200
BR 150
BK 100
FLY 50
800m
Pyramid T3
FLY 25
BK 50
BR 75
FC 100
BR 75
BK 50
FLY 25
400m
RELAYS
In teams, 4 x25.
Or 4 x 12.5m break-out to practice starts with long UW phase and swimming it out easy to the end.
SWIM DOWN
4 x 50 as 25 BK/25 BR