I’m currently training to do pro ocean lifeguarding for this upcoming season. I need to do my 800m pool swim in under 14mins.
I’m a good swimmer and I currently swim this sort of time but I wish to improve.
Can u give me any advise on how I should be training each week? The selection date is august 31st.
Thanks and kind regards
I have provided below some sets that you can do that will help you to improve your time and fitness. The first group of sets are designed to improve your aerobic fitness and are sets of 1200m to 1600m whilst the second group of sets are designed to improve your speed to help you swim faster than 14 minutes for the 800 metres.
1200-1600m Sets designed to improve aerobic fitness / endurance
6 x 200 freestyle on 3min 45 sec solid swimming
5 x 300m freestyle on 5min 30 solid swimming
4 x 400m freestyle on 7min 30 sec holding around 6min 30 sec
3 x 500m freestyle on 9 min solid swimming
Speed sets designed to improve speed over 800m
8 x 100m freestyle holding under 1min 35 on 2min
16 x 50 freestyle as 3 x 50 fast holding 45 sec or under on 55 sec and then 1 x 50 easy on 1min 15sec
2 times the following – 1 x 200 on 3min 30sec, 2 x 100 on 1min 45sec and 4 x 50 on 50sec then 200m easy on 5min
Only one set should be done in each training session Dean and you can put your own warm up and swim down around these sets.
The Swimming Expert