3 sets to try out before you decide to hang your swimsuit up!

Training is like a dish served in a Michelin-starred restaurant: it must contain ingredients that make it appetising and enjoyable for even the finest palates.

To make a training session really tasty, it must include three basic ingredients:

1. It must be challenging. It must put you to the test physically, mentally, technically and tactically.

2. It must involve a progression. It must become more difficult as you go on, in terms of speed, breathing rate, rests and number of reps.

3. It must make you swim faster in a race. Training must really make a difference to your performances.

Here are 3 swim sets to try out before you hang your swimsuit up!

1. 50/100/50

This swim set is a real killer and teaches you how to swim fast with only short rests. It should be performed as follows:

• 50 m swum in your own stroke starting out of the pool on 1:00 minute at 100 metres pace.
• 100 m swum in your own stroke starting in the pool on 2:00 minutes at 200 metres pace.
• 50 m swum in your own stroke starting out of the pool on 1:00 minute at 100 metres pace.

Repeat this set 3 times. Then add an extra 50/100/50 each week until you can complete 5-8 sets in one single session.

2. The magic of medley

• 4 x 25 medley (i.e. 25 butterfly, 25 backstroke, 25…