Audio Swim Sets
How to use our Audio Swim Sets
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!
Audio Swim Set 1 – Ramp Sets
[Difficulty Rating: Yer not too bad, challenging but not world ending]
Warm-up
– 5mins easy swimming @ 1-4/10
– 1min easy, 10s increased stroke rate @ 7/10
Technique Set
– 8min focusing on hand entry and keeping the hands outside of the mid-line of your body
Conditioning Set
30min session
– 3min @ 4/10 => 3min @ 6/10 => 2min @ 8/10
45min session
– 30min conditioning set with 2min recovery
– 5min @ 4/10 => 3min @ 6/10 => 3min @ 8/10
60min session
– 30min & 45min conditioning sets each with 2min recovery
– 5min @ 4/10 => 3min @ 6/10 => 3min @ 8/10
Audio Swim Set 2 – Build Sets
[Difficulty Rating: Takes you through the gears and lets you know you’ve been in a fight]
Warm-up
– 5mins easy swimming @ 1-4/10
– 30s easy, 30s @ 8/10
Technique Set
– 8min focusing on the Recovery Phase, retracting the shoulder blade and setting up a nice high elbow entry
Conditioning Set
30min session
– Build Set: 3min @ 4/10 => 1min @ 5/10 => 1min @ 6/10 => 1min @ 7/10 => 1min @ 8/10 => 20s @ 9/10 => 10s sprint
45min session
– 30min conditioning set with 2min recovery
– 5min @ 4/10
– Repeat build set
60min session
– 30min & 45min conditioning sets each with 2min recovery
– 5min @ 4/10
– Repeat build set
Audio Swim Set 3 – Strength Endurance
[Difficulty Rating: Challenging – recovery on the move is a b*tch!]
Warm-up
– 5mins easy swimming @ 1-4/10
– 1min easy, 1min30s increasing stroke rate @ 7/10
Technique Set
– 10min focusing on switching between unilateral and bilateral breathing
Conditioning Set
30min session
– Recovery on the move set: [30s acceleration up to 9/10 => 3min recovery on the move @ 4/10] X 3
45min session
– 30min conditioning set with 2min recovery
– Repeat recovery on the move set
60min session
– 30min & 45min conditioning sets each with 2min recovery
– Repeat recovery on the move set
Audio Swim Set 4 – Tempo Swimming
[Difficulty Rating: Strong but not ruinous]
Warm-up
– 5mins easy swimming @ 1-4/10
– 30s easy, 30s matching 70rpm stroke rate x3
Technique Set
– 7min focusing on keeping the head down during breathing
Conditioning Set
30min session
– 3min easy – 7min @ 6/10
45min session
– 30min conditioning set with 2min recovery
– 3min easy – 9min @ 6/10
60min session
– 30min & 45min conditioning sets each with 2min recovery
– 3min easy – 11min @ 6/10
Audio Swim Set 5 – Negative Build
[Difficulty Rating: Hard – wears you down like an old hip]
Warm-up
– 5mins easy swimming @ 1-4/10
– 1min easy, 10s surge to 9/10 X3
Technique Set
– 9min focusing on a hip driven kick
Conditioning Set
30min session
– 3min @ 4/10
– 3min30s @ 9/10
45min session
– 30min conditioning set with 2min recovery
– 7min @ 7/10
60min session
– 30min & 45min conditioning sets each with 2min recovery
– 14 min @ 6/10
