Hello everyone! Welcome back to another ‘Paralympic Years’ blog post, where we look at some of the workouts and sets we did in the years leading into the Paralympic Games.

The next set we will be looking back on is a workout we did with Sam at the performance centre in Manchester during August 2008, and the last preparation for the Paralympic Games.

We went 30×100 in total, breaking down into blocks of 6×100. The first block of 100’s the first repetition was at 400m pace target time pace, and then 5 at checking speed. The next block of 6, the second repetition was at 400m goal time pace with the rest at checking speed. This pattern continued for the rest of the blocks of 6x100m.

This was a great set to help with Sam’s 400m pacing, and also his aerobic endurance. These kind of sets are still valuable today, but it is important that the swimmers are working to the correct paces and training zones.

Main Set

30 x 100 as –

6×100 – 1st @ 400m pace (66/67) 5 @ ICS (76)

6×100 2nd @ 400m pace (66/67) 5 @ ICS (76)

6×100 3rd @ 400m pace (66/67) 5 @ ICS (76)

6×100 4th @ 400m pace (66/67) 5 @ ICS (76)

6×100 5th @ 400m pace (66/67) 5 @ ICS (76)