Clontarf Baths - 19th June 2020

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  • Note that we’ll have a casual lane, if people want this, where you are free to do as much/little swimming as fast/slow as you want.

  • For other lanes, we'll aim to split folks up by pace.

  • Each lane should agree amongst themselves beforehand what set to follow, or if going to alter it.

  • Remember that changing rooms are closed due to COVID-19 - bring a big towel for changing.

  • The water is approx 16C, so a wetsuit is highly recommended.

  • Having the chats afterwards is definitely recommended (at 2m distance), so consider bringing a warm drink and a snack :)

  • Book here before midday on Friday the 19th

Suggested Swim Set

Lane 1
Casual

Lane 2 / 3
Beginners / >2:00min/100m pace

  • 2 * 40 warmup (80m)

  • 4 * 20m sprint + 20m slow - floating start, 20s rest (160m)

  • 2 * 40m sighting every 3rd stroke, 20s rest (80m)

  • 4 * 80m descending - first length easy, second stronger, 20s rest (320m)

  • Easy 2 * 40 cool down

Lane 4
<2:00min/100m pace

  • 4 * 40 warmup (160m)

  • 4 * 20m sprint + 20m slow - floating start, 20s rest (160m)

  • 4 * 40m sighting every 3rd stroke, 20s rest (160m)

  • 4 * 80m descending - first length easy, second stronger, 20s rest (320m)

  • 2 * 240 steady - 6 lengths, last length faster, 1m rest (720m)

  • Easy 4 * 40 cool down

Lane 5
Advanced

  • 6 * 40 warmup (240m)

  • 6 * 20m sprint + 20m slow - floating start, 20s rest (240m)

  • 4 * 40m sighting every 3rd stroke, 20s rest (160m)

  • 6 * 80m descending - first length easy, second stronger, 20s rest (480m)

  • 3 * 240 steady - 6 lengths, last length faster, 1m rest (720m)

  • Easy 4 * 40 cool down

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