Well firstly, you’ll need a pair of waterproof headphones!
Depending on the brand you are using, it should simply be a case of downloading the MP3 file and uploading it to your headphones.
Our Audio Swim Sets are designed primarily for open water swimming, however, they can be used very effectively in swim spas and even pool swimming.
If using them in the pool, please note you will need to be prepared to keep swimming to the end of the lane for any recovery intervals. Please don’t stop in the middle of the lane!
If you are using these sets for open water swimming and don’t feel comfortable bobbing in open water for the recovery intervals, the simple solution is to continue easy breaststroke during the recovery intervals.
The sessions themselves are set to time rather than distance and each interval is set according to Rate of Perceived Exertion (RPE), which put simply, means an effort out of 10. 10 being a full on sprint and 1 being an amoeba like drip through the water.
Each session contains the 30min, 45min and 60min sessions in the same audio file. So all you need to do is press play, follow the coach’s instructions and swim for however long your heart desires / your survival instincts allow!
– 5mins easy swimming @ 1-4/10
– 1min easy, 10s increased stroke rate @ 7/10
– 8min focusing on hand entry and keeping the hands outside of the mid-line of your body
– 3min @ 4/10 => 3min @ 6/10 => 2min @ 8/10
– 30min conditioning set with 2min recovery
– 5min @ 4/10 => 3min @ 6/10 => 3min @ 8/10
– 30min & 45min conditioning sets each with 2min recovery
– 5min @ 4/10 => 3min @ 6/10 => 3min @ 8/10
– 5mins easy swimming @ 1-4/10
– 30s easy, 30s @ 8/10
– 8min focusing on the Recovery Phase, retracting the shoulder blade and setting up a nice high elbow entry
– Build Set: 3min @ 4/10 => 1min @ 5/10 => 1min @ 6/10 => 1min @ 7/10 => 1min @ 8/10 => 20s @ 9/10 => 10s sprint
– 30min conditioning set with 2min recovery
– 5min @ 4/10
– Repeat build set
– 30min & 45min conditioning sets each with 2min recovery
– 5min @ 4/10
– Repeat build set
– 5mins easy swimming @ 1-4/10
– 1min easy, 1min30s increasing stroke rate @ 7/10
– 10min focusing on switching between unilateral and bilateral breathing
– Recovery on the move set: [30s acceleration up to 9/10 => 3min recovery on the move @ 4/10] X 3
– 30min conditioning set with 2min recovery
– Repeat recovery on the move set
– 30min & 45min conditioning sets each with 2min recovery
– Repeat recovery on the move set
– 5mins easy swimming @ 1-4/10
– 30s easy, 30s matching 70rpm stroke rate x3
– 7min focusing on keeping the head down during breathing
– 3min easy – 7min @ 6/10
– 30min conditioning set with 2min recovery
– 3min easy – 9min @ 6/10
– 30min & 45min conditioning sets each with 2min recovery
– 3min easy – 11min @ 6/10
– 5mins easy swimming @ 1-4/10
– 1min easy, 10s surge to 9/10 X3
– 9min focusing on a hip driven kick
– 3min @ 4/10
– 3min30s @ 9/10
– 30min conditioning set with 2min recovery
– 7min @ 7/10
– 30min & 45min conditioning sets each with 2min recovery
– 14 min @ 6/10