CoachCox

Weekly Swim Sets: June 27th, 2013

Business as usual this week. Two more swim sets, the Tuesday sessions promoting drafting practice to the main set and using it to give a varied pace session and the Thursday endurance session mainly working on pace control again.

Tuesday 25th June 2013 – Drafting Session

Swim Session - Tuesday 25th June 2013

Tuesday 25th June 2013 – Drafting Session
Warm Up
200m Choice
4x 50m Front crawl on 10s rest
Sighting practice (at least twice per length)
4x 25m Front crawl – hard on 15s rest
500m
Main Set
6x 100m Front crawl – Threshold/CSS pace on last in +5s rest
Drafting. Change lead each 100
2x 300m Front crawl on last in +10s rest
Drafting. Change lead each 50
Leader: CSS/Threshold pace
4x 150m Front crawl on last in +10s rest
Drafting. Change lead each 25
Leader: hard
2,300m
Cool Down
100m Backstroke on 10s rest
100m Front crawl – easy
2,500m

For once I was happy with drafting in my pool. We’re well into the race season, but doesn’t hurt to keep practicing drafting and it introduced some change of pace for the athletes. With these sets everyone has a chance to lead too; no hiding at the back of the lane. For those of you using these sessions in their own time, I’ve included a non-drafting version below.

Tuesday 25th June 2013 – Main Set if you have no one to draft
Main Set
6x 100m Front crawl – Threshold/CSS pace on 15s rest
2x 300m Front crawl on 20s rest
Alternate 50 steady, 50 Threshold/CSS pace
4x 150m Front crawl on 20s rest
Alternate 25 steady, 25 hard
1,800m

Thursday 27th June 2013 – Endurance Session

Swim Session - Thursday 27th June 2013

Thursday 27th June 2013 – Endurance Session
Warm Up
200m Choice
200m Pull
4x 50m Front crawl kick as 35m steady, 15m HARD on 10s rest
3x 100m Front crawl – descending on 20s rest
900m
Main Set
6x 400m Front crawl on 40s rest
1-3: Descending
4-6: Descending
3,300m
Main Set 2
3x 200m Front crawl pull – easy on 20s rest
100m Front crawl – HARD on 40s rest
4,200m
Cool Down
2x 50m Backstroke on 10s rest
2x 50m Front crawl – easy on 10s rest
4,400m

A simple block of descending 400s for the main set today. Timed and pleasingly everyone managed to control their pace and descend. For the faster swimmers I threw in a final mix of easy pull work with hard 100s.

Next Tuesday it looks like we might have the pool to ourselves, more lanes means the potential for a bit more head-to-head competition.

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