CoachCox

Weekly Swim Sets: June 13th, 2013

I was back poolside this week for my regular squad sessions on Tuesday and Thursday. For the first session I didn’t feel on top of my game, but this morning’s set went well and proved popular. More comments below.

Tuesday 11th June 2013 – Threshold Session

Swim Session - Tuesday 11th June 2013

Tuesday 11th June 2013 – Threshold Session
Warm Up
200m Choice stroke
4x 50m Front crawl kick, last 15m hard
4x 50m Front crawl – descending, on 10s rest
1 – 4 easy to hard
600m
Main Set
4x 100m Front crawl – descending on 20s rest
Last rep is hard
Additional 30s rest
4x 200m Front crawl – descending on 20s rest
Last rep is hard
Additional 60s rest
400m Front crawl – negative split
2,200m
Extra Set
4/6/8x 25m Front crawl sprints on a 60s turn around
2,300m – 2,400m
Cool Down
200m Choice
2,500m – 2,600m

Lots of descending sets and a negative split to finish. A session where I should have been on top of timings, but watching over 16 swimmers I seemed to miss a lot of starts. A little short on distance so we finished with some sprints, spreading out over the pool and setting off together – amazing how motivating swimming shoulder-to-shoulder is for some.

Thursday 13th June 2013 – Endurance Session

Swim Session - Thursday 13th June 2013

Thursday 13th June 2013 – Endurance Session
Warm Up
200m Front crawl – easy
4x 50m Front crawl on 15s rest
1: Single Arm (switch arm at halfway)
2: 6-1-6 Drill
3: 6-3-6 Drill
4: Full stroke
200m Front crawl – pull
4x 50m Front crawl as 35m easy, 15m hard on 20s rest
800m
Main Set
6x 400m Front crawl – steady on 30s rest. Reps 1, 3 and 5 as pull
2x 50m Front crawl – HARD on 30s rest
3,800m
Bonus Set
4x 50m Medley order drills on 20s rest
4x 50m Medley order full stroke on 20s rest
4,200m
Cool Down
4x 50m on 10s rest
1, 3: Backstroke
2, 4: Front crawl
4,400m

Another varied pace set to break up the distance. Proved popular and gave some chance to work on technique with some of the swimmers in the slower lane. Also put my new Huub Big Buoy to the test on one athlete whose legs stubbornly refused to float with a regular pull buoy; body position work followed. A few of the medley drills at the end were the furthest anyone got.

Comments

  • Hi Russ,

    Were you coaching or swimming?

    Sessions look great.

    Ross.

  • Ross,

    I’m pool side coaching these sessions, although I may occasionally give them a go another time myself.

    Russ