During times of pool closure, weekly programs will be posted here 
Enjoy
Exceed Triathlon Club Swim Sets for 1st week September
MONDAY 6TH
Warm up
400 m freestyle easy
Drill
50m 6 kick 1 stroke catch up on front, 50m freestyle x 4 10secs rest
Main
Threshold Set all freestyle
300m firm, 20 secs 100m easy 20 secs
250m firm 20 secs 150m easy 20 secs
200m firm 20 secs 100m easy 20 secs
100m firm 10 secs 50m easy 10 sec
100m firm 10 secs 50m easy 10 sec
100m firm 10 secs 50m easy 10 sec
100m firm 10 secs 50m easy 10 sec
1700 total
Cool down
50m backstroke 150m freestyle
50m breastroke 150m freestyle
WEDNESDAY 8TH
Warm up
200m freestyle 100m medley 100m freestyle
Main
100m medley 600m freestyle 1 min
100m medley 500m freestyle 1 min
100m medley 400m freestyle 1 min
100m medley 300m freestyle 1min
L3 100m medley 200m freestyle
L2 100m medley 100 freestyle
L1 2200 L2 2400 L3 2500
Cool down
300m easy with pull bouy
FRIDAY 10TH
Warm up
150 freestyle 150 medley no butterfly X 2 Easy
Drill with pull bouy
50m 3X3X3 50 m freestyle x4 10 secs
Then
6x 50 m 15 sec 8 strokes per breath peer 50m, 7 then 6 then 5 then 6 then 7 then.
Main
12 x 100m freestyle on 15 secs
Order fast, easy, firm, firm, med, repeat
Cool down
300 easy with pull bouy