CoachCox

Weekly Swim Sets: July 4th, 2013

Thursday morning means coached swim sessions. A mix of paces this week and quite a lot of pull buoys.

Tuesday 2nd July 2013 – Threshold Session

Swim Session - Tuesday 2nd July 2013

Tuesday 2nd July 2013 – Threshold Session
Warm Up
400m Choice
4x 50m as 25m scull, 25m stroke on 15s rest
scull – front, mid, back, progression
4x 50m Front crawl – descending on 15s rest
800m
Main Set
3x 2x 100m Front crawl – CSS/threshold pace on 15s rest
1x 100m Front crawl – HARD on 15s rest
1x 200m Front crawl – easy pull on 15s rest
2,300m
Cool Down
200m Choice – easy
2,500m

Six lanes and 16 athletes meant I could spread people out – one lane for a beginner new to the group and five for the rest. Enforcing 10 second gaps between swimmers helped to reduce the drafting that all too often gets employed in these sessions too.

Thursday 4th July 2013 – Mixed Pace Session

Swim Session - Thursday 4th July 2013

Thursday 4th July 2013 – Mixed Pace Session
Warm Up
400m Choice
4x 100m Front crawl – steady on 15s rest
2, 4: pull
4x 50m Front crawl – descending on 15s rest
1,000m
Main Set
6x 100m Front crawl on 15s rest
1-3: Descending
4-6: Descending
600m Front crawl pull on 20s rest
6x 100m Front crawl on 15s rest
1-3: Descending
4-6: Descending
600m Front crawl pull on 20s rest
3,400m
Bonus Set
4x 50m IM order – kick on 20s rest
4x 50m IM order – drill on 20s rest
4x 50m IM order – stroke on 20s rest
2x 100m IM on 20s rest
4,200m
Cool Down
200m Choice as 50m stroke, 50m kick, 50m drill, 50m stroke
4,400m

Mostly I was pleased that one swimmer stayed on and completed the Bonus set this week; strangely everyone else needed to swim down once I’d written it on the board.

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