Guidelines for Coaches and SwimmersLane 1: Use “rest Intervals” of around 15 seconds per 50m. Only put in distances over 200m occasionally. Total Session distance roughly 2.5-3.0km Lane 2-3: Use cycles of 65 seconds per 50m, occasionally going to 60 secs/50m, and out to +70sec/50m for sprint training. Total Session distance roughly 3.0-3.5km Lane 4-6: Use cycles of 50-60 seconds per 50m, occasionally going to 45 secs/50m, more time for sprint training as required. Total Session distance roughly 3.5-4.0km Lane 7-8: Use cycles of 40-45 seconds per 50m. Total Session distance roughly 4.0-4.5km Combining Lanes: If combining lanes, the rest cycle MUST matching the requirements of the slowest lane. Coaches will always adjust the sessions to match the swimmers, and no swimmer will be left behind. As we usually have eight lanes available we can accommodate a wide variety of abilities.
If you can swim 1 kilometre then you can come and try up to three training sessions to see if Perth City Swim Club is for you.