If you’re traveling or moving to a new city and would like to continue training, here is a great link which will help you finding the nearest pool: https://www.swimmersguide.com/
Swimmers Guide contains the only international, descriptive directory of publicly-accessible, full-size, year-round swimming pools.
Workout Terminology
100: Means swimming a straight 100 meters or yards in a row without stopping between the lengths. Meter versus Yard: Distances in yards are approximately 10% shorter than meters distances. Adding 5 seconds per 50 meters to each interval might be a good rule of thumb for more accurate trainings. Preset: A series of shorter […]Is this plan the right level for me?
The correct plan should allow you to do 6 to 10 (depending on the level) x 100 Freestyle swimming, at your best possible constant pace, throughout the entire set with about 5 to 10 sec. rest between repetitions. In the first session of this plan (Week 1 – Session 1), there is a test set […]Understanding the workouts
The sessions can be adapted to any pool size from 25 to 50 meters or yards, wherever you are in the world. Sets that include 25’s, 75’s or 125’s would require modification for a 50 m/yd pool. In a 50 m/yd pool, these distances take the swimmer to the middle of the pool. In this […]Understanding paces and effort levels
Rather than using the common energy systems which can be confusing, I use 4 simple concepts in my own training such as “easy – medium – solid – hard” Note: Warm-up and sprints are not included in the following table as they aren’t endurance paces. Below is a brief description of how each pace correspond to […]Understanding send-off intervals
Constant pace and rest are the foundation for developing your endurance and are best accomplished by swimming intervals. This ensures consistency and accountability of swimming pace and rest. All main sets and pull sets on this plan are on send-off intervals.This means you focus on when you start each repetition, not on the amount of […]Understanding the pace clock
It is essential to use the pace clock if you want to progress in swimming. The pace clock will allow you to: Be autonomous at controlling the times yourself Control your effort, paces and intervals Gain experience working toward your goals Controlling pace is the ability to swim at a certain speed for a certain […]Understanding Critical Swim Speed (CSS)
Critical Swim Speed (CSS) is also commonly known as lactate threshold or anaerobic threshold and is a good indicator of your current level of endurance or aerobic capacity. Depending on your level, it is also a good indicator of your 1500 meters or 1650 yards race pace. CSS is usually measured per 100 m/yd. Training at […]Endurance paces based on CSS
Easy - C.S.S. + 7 to 10 seconds - Can hold this pace for a very long time. Focus on a good technique but in the most relaxed way possible. Focus on a nice and high elbow position.
