Swim Session Structure

Swimming set

GET FAMILIAR WITH THE LANGUAGE OF VLADSWIM

What am I in for?Your swim will be divided into 3 parts:

Warm Up

We warm up with drills, sprints and technique work, getting your muscles ready for the upcoming main set.

Main Set

The core of your swimming session has varied swim intensities. Each session is different, focusing on a combination of Aerobic pace, Anaerobic threshold, Vo2max and 'fartlek' work. Pull bouy and paddles are often incorporated into the set. The session is tailored to your swimming fitness level.

Swim Down

Easy slow swimming follows the main set. Different swim strokes and swim skills are practiced at a lower intensity.

W/up: 2.2 km

400Fs -2x100IM
400FS-2x100 form/fs
4x150 2:45
1,drill only
2,50kick-100swim
8x25 on 30sec.
200 swim

Main: 2.2 km

4x300 swim on 4:40
4x200Pull-paddles 3:15
2x100 breathing 3/5 1:45
4x50 50 sec.

Swim Down: 0.6km

300 Bks/fs
300 kick/swim

What distance will we cover?

It depends which squad you attend and what your fitness level is. Our elite morning squads can cover up to 5 km, whereas lunchtime and evening squads cover 2.3 – 3 km. Our coaches tailor each session to the ability of the swimmers in the pool. Everyone is welcome and will get the workout they need.

Find out more about our squads

VLADSWIM SQUADS

Find out about our Saturday ocean swims

OCEAN SWIMS