Basic endurance (zone 1)

Warm up examples 👇

@ 50-60% effort.

400m to 800m easy swim

8x50m to 16 x 50’s easy swim taking small rest 10-15 secs

Aerobic sets (zone 2)

Drill set / warm up set examples @ 60-70% effort 👇

10 x 50m catch up drill + 20 secs rest

20 x 25m single arm drill (10 rhs 10 lhs)

10 x 25m stroke counting drill working rotation.

10 x 25m side lateral kick drill

10 x 50m kicking with Board.

All with short rest.

Threshold sets (zone 3) - Endurance training @70-80% efforts 👇

Progress each week 👇

5x100m + 30 secs rest

5 x 125m + 30 secs rest

5 x 150m + 30 secs rest

5 x 200m + 30 secs rest

You can add / reduce distance and reduce/ add rest periods where needed but ensure Heart rate / effort is in correct zone.

Overload sets (zone 4) Endurance training @80-90% effort 👇

Similar to zone 3 but working harder and usually less overall set distance.

Examples 👇

3 x 100m + 20 rest

3 x 200m + 30 rest

Or

6 x 100m +20 rest

6 x 200m + 45 rest

2 x 400m + 60 rest

Add distance & reduce rest periods as you progress.

Lactate sets (zone 5) ‘Test sets’

Tolerance (with passive recovery) & production (without passive recovery).

Working 90-98% efforts. 👇

These can be done fortnightly or monthly to monitor progress and benchmarking.

10 x 100m with medium rest (record times each rep).

5 x 200m

8 x 100m

4 x 200m

Cool down sets (zone 1)

400m / 600m / 800m very easy swimming