Additional Weekly Swim Sets

Hello Windrushers,

 

In response to member feedback we are trialling to post a weekly swim set which you can do outside/in addition to the coached Windrush swim sessions.

  • Swim sets will be posted at the beginning of each week.
  • These are guides to help progress on building endurance/speed/strength.
  • You have a choice between an intermediate and advance set.
  • Please bear in mind that these are not personal training plans so you will most likely need to adjust the timings to suit you - refer to the effort levels to help you set these.
  • For those planning to do longer distance triathlons/swims there is an additional "Main Set 2" you can follow.

This is a trial and hopefully lots of you will find them useful and enjoyable! Please give us feedback on how you get on…

Swim Set 1 (17th Oct): Windrush Swim Set 20161017 v3.docx

Swim Set 2 (24th Oct): Windrush Swim Set 20161024 v1.docx 

Swim Set 3 (31st Oct): Windrush Swim Set 20161031 v1.docx

Swim Set 4 (7th Nov): Windrush Swim Set 20161107 v1.docx

Swim Set 5 (14th Nov): Windrush Swim Set 20161114 v1.docx

Swim Set 6 (21st Nov): Windrush Swim Set 20161121 v1.docx

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Permalink Reply by Neil MacGregor on October 17, 2016 at 7:31

This is a brilliant idea and the set look great too Nick!

Looking forward to slotting this into my swim schedule at some point this week!

Permalink Reply by Sam Stevens on October 17, 2016 at 15:05

I'll second that looks a great set and I will be doing this week!

Permalink Reply by Erica Sample on October 17, 2016 at 16:47
Solution for tomorrow's morning swim:) thanks great idea.
Permalink Reply by Tom Taylor on October 17, 2016 at 21:50

This is excellent. Keep them coming.

Permalink Reply by Nick Flower on October 24, 2016 at 17:48

This weeks Swim Set added - see attachments in main post or link Windrush Swim Set 20161024 v1.docx

Permalink Reply by Nick Flower on October 31, 2016 at 14:49

New swim set 3 added - see attachment in main post or link Windrush Swim Set 20161031 v1.docx

Permalink Reply by Ross Bishop on November 1, 2016 at 15:06

Did session 1 this morning, really good, thanks for this Nick,

Permalink Reply by Nick Flower on November 1, 2016 at 18:00
Good to hear. Just two more to catch up :P
Permalink Reply by Deborah Lloyd on November 3, 2016 at 10:06
I did this weeks session this morning. Really good. The drill on pushing helped focus on my stroke, I was surprised at the difference. Look forward to next week. Having someone else set the session seems to validate it and there is an element of wondering what's next so it's not boring swimming alone.
Permalink Reply by Deborah Lloyd on November 8, 2016 at 14:32

Today I did your first session and enjoyed completing it. I liked the Main Set with the short and varied distances.

Permalink Reply by Nick Flower on November 8, 2016 at 17:14

Set 4 added Windrush Swim Set 20161107 v1.docx

Sorry a bit late in adding this week. Hope you can plan it in to your week somewhere!

Permalink Reply by Olivia Sloan on November 11, 2016 at 10:30

These are great, thanks a lot!

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