Here is a good swim set suggested by a friend of mine on a swim forum. Take 30 seconds rest between each set.

100
200 100
300 200 100
400 300 200 100 = 3k
300 200 100
200 100
100

serious swimmers out there will have prob come across this before. i tried it twice last week and really enjoyed it

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swim, cycle, run, sit down and have a cuppa

I would have to quit after swimming the first 100m - and I probably couldn't swim it all in one go, which shows you how bad a swimmer I am!

Checked out your profile and you make up for your lack of swimming prowess with your excellent running ability. You've done a marathon, i can't cycle that far never mind run it

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swim, cycle, run, sit down and have a cuppa

That was on dry land, I didn't have to worry about drowning!! Plus, there's a bit more technique involved in swimming too.

Oh ouch ! Think I might halve the distances and try it !! I could do it breastroke but not crawl.....not at my max pace anyway.........

You could always try it in a pool, not cave

Can't imagine being underwater, undergroud........ you're a lot braver than me!

doesn't matter what stroke or mix of strokes you do. I did the following butterfly Saturday morning with a minutes rest rather than 30 seconds between each set

100
200 100
300 200 100 = 1400m
200 100
100

Don't aim for max pace, around 75/80% is sufficient

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swim, cycle, run, sit down and have a cuppa

Oh very funny

Gonna try that shorter pyramid now - let you know how I got on when I get back...assuming I don't drown....or get thrown out for removing 'walkers' and 'floaters' from the medium lane

Butterfly? blimey! That must've been hard work! A couple of lengths of that and I'm struggling to get my arms out the water!

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www.richardsimkiss.co.uk

I am such a crap swimmer

50
100 50
200 100 50
100 50
50
Crawl - with lots of breaks and huffing and puffing !!



Did another 250m breastroke to warm down.

Well, I'm no triathlete...I'm training for a canoe race where swimming is emphatically NOT the name of the game At least I'll be able to get to the edge of the canal quicker if I fall in

Why not try the pyramid in your canoe. Got to be more fun

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0 - 14 Miles in 6 months, 2 hours, 13 minutes and 58 seconds.
Start weight: 18 st 4.. Current weight: 14 st 8.. Current Goal: Duchy Marathon, 8th March 2009

Oh, we already do that...and it REALLY hurts........

I haven't canoed in years. I used to be a sea scout.

My mum used to White water in a canvas canoe built by grandad on the kitchen table.

You didn't want to know that but I thought I would share

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0 - 14 Miles in 6 months, 2 hours, 13 minutes and 58 seconds.
Start weight: 18 st 4.. Current weight: 14 st 8.. Current Goal: Duchy Marathon, 8th March 2009