It occurred to me as I stood on deck at last Thursday’s morning swim that every week I write two new sets, coach two groups of athletes through them and, at the end of each session, wipe them from the board. It seemed a waste. They were recorded in my notebook and if they proved successful I’d add them to my library in TrainingPeaks, but why not share with a larger audience? I took a picture with my phone, filtered it with instagram – because everything is better filtered – and uploaded to the usual channels. It was a small step of logic to then form those weekly swims into an article.
The plan is a post each week containing the swim sessions I set and coached during that week. I’ll be honest, it’s easy content – I’m writing the sessions anyway – but sharing them keeps me on my toes. If it’s a terrible set you all see. This may be pressure I don’t need; I already fret over whether each new set is appropriate, engaging and interesting.
Tuesday 13th May 2013
|200m Choice stroke|
100m Front crawl – pull
50m Side kick
|4x||50m Front crawl on 15s rest
Build within each 50.
|4x||100m at CSS/threshold pace on 20s rest|
|4x||100m as 75m @ CSS, 5s rest, 25 HARD on 25s rest|
|4x||100m as 50m @ CSS, 5s rest, 50 hard on 30s rest|
|4x||100m at CSS/threshold pace on 15s rest|
|2x||100m Alternating 50 back/50 front crawl|
Thursday 16th May 2013
|400m Front crawl, easy to steady|
|6x||50m Front crawl as 15m HARD, 35m relaxed on 10s rest|
|500m Front crawl pull (paddles welcome too) – negative split on 20s rest|
|5x||100m Front crawl, moderate+ pace on 10s rest|
|400m Front crawl pull – negative split on 20s rest|
|4x||100m Front crawl, moderate+ pace on 10s rest|
|300m Front crawl pull – negative split on 20s rest|
|3x||100m Front crawl, moderate+ pace on 10s rest|
|200m Front crawl pull – negative split on 20s rest|
|2x||100m Front crawl, moderate+ pace on 10s rest|
|100m Front crawl pull – negative split on 20s rest|
|100m Front crawl, moderate+ pace on 10s rest|
|100m Backstroke, easy|
|6x||100m Choice (IM is a good choice!) as 75m moderate, 25m (crawl) hard on 30s rest|
|200m Choice, at least half not front crawl|
Tuesday’s group thought it was a cruel set, but it kept them quiet and they swam the hard lengths hard. Today’s group thought the main set was long, but if you turn up for a 90 minute endurance focussed session, what do you expect? As it was I had to throw in the bonus set at the end; by then they’d done enough crawl to want to swim medley instead.