The 12 (Beeping) Days of Christmas

What is this?

A challenging festive themed swim session to try over the Christmas period! You can do this by yourself or as part of a swim squad! It will take around 1 hour including your warm up!
​

What do I need?

You'll need one of these...

Tempo Trainer

and one of these (ideally 25m long!)...

Swimming Pool

...and probably some swimwear too. We'd recommend that. Nice red festive swimwear if you have some.
​

How do I get ready?

 1. You need to know your CSS pace. If you don't know that you can find out here:
http://www.swimsmooth.com/css-calculator.html
​
2. Turn your Tempo Trainer onto 'Mode 1' and key in your CSS pace per (25m) length.
Example: If your CSS pace per 100m is '1:56' you divide by 4 (lengths) and need to have '29:00' displayed on the Tempo Trainer

Warm up:

Something like this will do. Shorten the distances if you need to...
200m - Easy Swim
200m - Side Kick With Fins (Swap sides each length)
200m - Half a length sculling into half a length easy swim
200m - Start the 200m slow and build up to a fast finish
​

Main Set:
​'The 12 (Beeping) Days of Christmas'

• Your aim is to swim every length in time with the beep!
• No faster, no slower.
• ​You are going to take 1 beep recovery after each rep.
• The set starts with 1 length (1st day of Christmas!) and the final rep is 12 lengths (12th day of Christmas!)
• The set is 1950m total!
• Good luck...

​
Here are the reps:
​25m (Easy right!)
50m
75m
100m (Still fairly easy!)
125m
150m
175m (Hmm getting tougher now!)
200m
225m 
250m (Are you going to make the end?)
275m
300m
(Well done if you made it to here on the beep!!!)
​

How did you do?

Let us know via Facebook and Twitter if you have a try at this session! We'd love to hear how far you managed to get!
Feel free to tag @GreenlightPT and use #12beepingdays so we can find your messages :)
​

Swim Squad Tips...

If you are swimming this in a club/squad setting we'd recommend rather than taking 1 beep recovery - just wait until everyone in the lane finishes the rep... then start the next one! That way you can all use your own individual CSS target paces.

If you are attempting this in a 50m pool (so doing double the distances each rep!)  we'd recommend adding 4 seconds to your CSS pace per 100m as it will be a very long set...!
​

Merry Christmas from all of us at GreenlightPT!