CoachCox

Weekly Swim Sets: May 30th, 2013

Most of the time I set rest intervals, the time to be spent at the wall between reps, because when you don’t know who will turn up for a session it makes it easier to ensure everyone takes a reasonable amount of rest. I may have to adjust in the session if individuals are struggling, but it’s simple and generally works. On the other hand a turn around time, the time allowed for each rep including the rest, puts a little bit more pressure on the swimmers and can help ensure they’re focussed on pace. Tuesday’s lanes tend to be quite consistent in ability so I thought, for a change, I’d go with turn around.

Tuesday 28th May 2013

Tuesday Swim Session

Tuesday 28th May 2013 – Threshold Session
Warm Up
300m choice
4x 50m front crawl on 15s rest
1: Breathe every 3
2: Breathe every 5
3: Breathe every 7
4: Breathe every 3
2x 75m front crawl – building on 20s rest
650m
Main Set
4x 100m Front crawl on turn arounds of: 1:55, 2:00, 2:10
(allowing roughly 5-8s per 50)
4x 150m Front crawl on turn arounds of: 2:50, 3:00, 3:15
(allowing roughly 5-8s per 50)
4x 200m Front crawl on turn arounds of: 3:45, 4:00, 4:20
(allowing roughly 5-8s per 50)
2,450m
Bonus Set
4x 50m alternating backstroke, front crawl on 20s rest
2,650m
Cool Down
200m Choice, ease down
2,850m

Reality is that if you’re not watching closely swimmers sneak in extra rest anyway; admittedly my times were tight for the fastest lane once the distance was extended out. The timings of the main set were intended to allow around 5 seconds rest per 50m of swimming if the athletes roughly held their threshold pace.

Thursday 30th May 2013

Thursday Swim Session

Thursday 30th May 2013 – Endurance Session
Warm Up
300m Choice
300m Alternating 50 front crawl, 50 back
3x 50m front crawl – 25 easy, 25 hard on 20s rest
3x 50m front crawl – 25 hard, 25 easy on 20s rest
900m
Main Set
4x 600m front crawl on 30s rest
1: Alternating 150m hard, 150m easy
2: Alternating 100m hard, 100m easy
3: Alternating 50m hard, 50m easy
4: Steady
3,300m
Bonus Set
5x 100m on 15s rest
1: 100m front crawl
2: 75m front crawl, 25m fly
3: 50m front crawl, 50m backstroke
4: 25m front crawl, 75m breaststroke
5: 100m front crawl
5x 100m on 15s rest
1: 100m front crawl
2: 75m front crawl, 25m breaststroke
3: 50m front crawl, 50m backstroke
4: 25m front crawl, 75m fly
5: 100m front crawl
4,300m
Cool Down
200m Choice, ease down
4,500m

A lot of alternating pace today, but only two swimmers to try it! Neither completed the session – I did some one-to-one technique work with one as he has much to gain there and the other got out early. Perhaps the idea of 75 fly near to the end put him off, but I was going to offer him the option of doing drills.

I’m on a Strength and Conditioning Coaching course at Bath Uni next week so won’t be swim coaching. The next sessions will be on June 13th, unless I decide to write up a couple in my book anyway.

Comments

  • I love the main and bonus sets for Thursday, I’m definitely going to try that – thanks!

  • Hope you like them as much in practice then! I like varied pace sessions, makes the longer stuff more interesting.

    Russ