i-swam 06-05-2016

This week its a nice simple set using our CSS paces at CSS 0, but it will be very tough.  Can you survive the whole distance?.  All sets are performed with 1 BEEP recovery only.  This is a nice endurance set with a mix of threshold pace and spurts of above threshold....

i-swam 29-04-2016

Welcome to this weeks I-Swam set.  This week we performed a skills pyramid in the pool, rising from 100m through to 600m and back again. Feel free to tweak these distances to meet your own session time, for example build in 50m additional increments instead of...

i-swam 21-03-16

After the hectic period of school holidays the i-swum set is back, as I can get back to the lap pool and swim :). Todays I-Swim set is designed to work the body posture and position and the front of the stroke, we have also chucked in some speed work and open water...

I-swam

I-Swam, Rotation Drill Pyramid This week its not so much an I-Swam set, as I took a CSS test on Monday, knocking 2.8 seconds off per 100m, so I am very happy with this. So for this weeks set I have looked up and re-worked an older squad homework set that was being...