The same thinking that shapes the sessions in SwimSwimSwim, written down: how to find your own pace, how a set is built, how much rest belongs where and how to put a week together. Written by a former Olympic swimmer and one of the world's best age-group triathletes.
New to swimming? How to read a swim setWhat 8x50 means, what rest is, the 1–8 intensity scale in plain words — and why swimming non-stop for 45 minutes is not the same as training.Technique drills for freestyle, with video linksClassic drills explained: catch-up, finger drag, fist, sculling, single arm, 6/3/6 and more. Watch the demo, then put the drill in your warm-up.Critical Swim Speed (CSS): the test, the maths, the paceWhat CSS is, how to swim the 400 m / 200 m test properly, the formula behind it and what your result means for every set you swim.Swim pace chart: what your 100 m pace means over any distanceOne table from 1:10 to 2:30 per 100 m, converted into 400 m, 1,500 m, 1.9 km and 3.8 km finishing times — plus your zone paces.Swim workouts by distance: 2,000 m to 6,000 m sets that make senseHow a session should be split between warm-up, main set and cool-down at each distance, with a real coached example for every length.How to build a weekly swim training plan (2, 3, 4 or 5 swims)Which focus belongs on which day, how hard sessions should be spaced and what a week looks like for two, three, four or five pool visits.Rest times vs. send-offs: how to read and swim a setWhy every SwimSwimSwim set gives you rest instead of a send-off, how long to rest in each load zone, and how to keep a set honest.