Written by coach Nicolas Remires  This is not just another race series with rankings and a grand final! This is the tale of the Swimrunners of the Round Table and as in the tale of the Knights of the Round Table, this is a fellowship of equals, coming together for the...

Written by coach Tom Jenkinson What intensity should the Long Intervals be done at?   The Long Interval sessions are done at a  “comfortably hard” intensity level. This is a range of paces from marathon pace to 60-minute pace that can be termed tempo,...

Written by coach Tom Jenkinson What is CSS?   Critical Swim Speed (CSS) represents the highest intensity that is sustainable for a prolonged duration, without eliciting maximal oxygen uptake (V02max) it is just above the Lactate Threshold (LT2) and Maximal...

Written by coach Tom Jenkinson Three key runs We incrementally layer in speed development workouts and aerobic endurance workouts to get your energy systems primed for progressive adaption. All plans have three key runs: Tuesday short-intervals, Thursday...

Written by coach Tom Jenkinson Sweet spot training. Is it actually beneficial, and if so what is it beneficial for? Does it fit in with polarized training? Sweet Spot is an intensity that is in the second zone in the three-zone model used in most clinical studies see...

Written by coach Tom Jenkinson  In many of the sessions, we provide  pacing guide lines with RPE (Rating of Perceived Exertion) using his simple two-level intensity range: EASY and HARD. EASY is for aerobic development, and HARD is for strength / muscular endurance...