Most of Neil’s swimmers are competing typically in 50m and 100m

Generally work 2 sessions week as the main focus is on RPSR (race pace stroke rate) maintaining maximum length of stroke instigating an early catch accelerating through to recovery.

I’ll simulate rate distance in terms of target time. For each if a swimmer is trying to break 30 seconds for 50 freestyle then we simulate RPSR for 30 seconds and we might do a set where we do 10x30 second reps at 46 SPM WITH 90 Seconds recovery.