CoachCox

Weekly Swim Sets: May 23rd, 2013

I always run my swim sets past Gill the night before I coach. It’s a final sanity check to reassure me that they are interesting, engaging and easily understood, but sometimes I have to remind myself that giving the swimmers what they need is not necessarily the same as giving them what they most enjoy. So when an athlete grumbles about long reps on a Thursday, I’ll point out it’s what they should expect from an endurance focussed session. For the most part though – and this may simply be politeness – feedback is positive.

Tuesday 21st May 2013

Tuesday 21/5/2013 Swim Set

Tuesday 21st May 2013 – Mixed Pace Session
Warm Up
200m Choice
2x 50m Side kick (body position)
2x 50m 6-1-6 drill (body position)
2x 50m 6-3-6 drill (body position)
2x 100m Front crawl – odd lengths easy, even hard
700m
Main Set
4x 100m Front crawl on 15s rest
Descending 1-4 (1 easy, 4 hard)
30s rest between sets
4x 100m Front crawl on 15s rest
Descending 1-4 (1 easy, 4 hard)
30s rest between sets
4x 100m Front crawl on 15s rest
Descending 1-4 (1 easy, 4 hard)
30s rest between sets
4x 100m Front crawl on 15s rest
Descending 1-4 (1 easy, 4 hard)
2,300m
Cool Down
2x 100m Choice, at least one not front crawl
2,500m

The Tuesday session is for beginners through to intermediate swimmers and covers a broad range of speeds and abilities. So Tuesday sets tend to go through a lot of adjustments for different lanes in the pool. I threw in some side kicking and 6-1-6/6-3-6 drills this week as body position and rotation are common problems in this pool. The main set works a range of paces with swimmers pushing themselves hard for the last of each block of 4. Over the last couple of months the regulars have got much better at judging and maintaining appropriate paces – easy was easy and hard was hard.

Thursday 23rd May 2013

Thursday 23/5/2013 Swim Set

Thursday 23rd May 2013 – Endurance Session
Warm Up
400m Front crawl, every 4th length backstroke
4x 50m Front crawl kick – 35m steady, 15 m hard on 10s rest
4x 100m Front crawl – build within each 100, hard to finish on 15s rest
1000m
Main Set
500m Front crawl on 15s rest
250m Front crawl pull + paddles on 10s rest
400m Front crawl on 15s rest
200m Front crawl pull + paddles on 10s rest
300m Front crawl on 15s rest
150m Front crawl pull + paddles on 10s rest
200m Front crawl on 15s rest
100m Front crawl pull + paddles on 10s rest
100m Front crawl on 15s rest
50m Front crawl pull + paddles on 10s rest
And if you think you miscounted: 50m Front Crawl to be sure
3,300m
Main Set 2
50m Fly – 25 drill/25 stroke on 15s rest
100m Front crawl on 10s rest
50m Backstroke – 25 drill/25 stroke on 15s rest
100m Front crawl on 10s rest
50m Breaststroke – 25 drill/25 stroke on 15s rest
100m Front crawl on 10s rest
50m Front crawl – 25 drill/25 stroke on 15s rest
100m Front crawl on 10s rest
3,900m
Cool Down
100m Backstroke
100m Front crawl
4,100m

Thursday’s session usually has the luxury of two 50m lanes and on average 4 swimmers. It’s nice working with such a small group, you can be far more specific in feedback and tailoring of the session to the individuals. Not that anyone brought paddles and the second I got out my spare pair everyone had a shoulder problem! Nobody made it to the end – everyone had work to get to today and I finished up early. The second main set was there for the more advanced swimmers, but only one made it and we did a little work on her fly rather than follow the set.

As usual all sets are uploaded to instagram and pinterest during the week.

Comments

  • Zoltan

    “2x 100m Front crawl – odd lengths east, even hard”

    Do I need to find a properly facing pool for this? Or swim east regardless? 🙂

  • Damn typos! Swimmers usually bring pull buoys and kick boards (sometimes paddles), but I don’t expect them to bring compasses. 🙂

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