CoachCox

Weekly Swim Sets: July 11th, 2013

Here are this week’s coached swim sessions – some mixed pace work with a little sprinting and a longer endurance set.

Tuesday 9th July 2013 – Mixed Pace Session

Tuesday 9th July 2013 - Mixed Pace Session

Tuesday 9th July 2013 – Mixed Pace Session
Warm Up
300 Choice – mix strokes
4x 25m Front crawl – descending stroke count on 15s rest
4x 50m Front crawl as 25 easy, 25 hard on 20s rest
600m
Main Set
6x 200m Front crawl on 30s rest
1-3: descending
4-6: descending
100m Choice – easy
8x 25m Front crawl – best effort on 60s turn around
2,300m
Cool Down
200m Choice – easy
2,500m

Tuesday’s sessions was built around doing the hard 25s as a group for the added motivation of racing those in neighbouring lanes. A – fortunately false – fire alarm almost added some impromptu transition training too.

Thursday 11th July 2013 – Endurance Session

Thursday 11th July 2013 - Endurance Session

Thursday 11th July 2013 – Endurance Session
Warm Up
400m Choice
8x 50m Front crawl on 5s rest
As: pull, kick, stroke, pull
2x 50m Backstroke on 10s rest
1,000m
Main Set
400m Front crawl on 35s rest
2x 300m Front crawl on 25s rest
3x 200m Front crawl on 15s rest
4x 100m Front crawl on 5s rest
3,000m
Main Set 2
4x 200m Front crawl – negative split on 15s rest
2x 50m backstroke on 10s rest
4,200m
Cool Down
200m Choice – easy
4,400m

Steady swimming for most this week. That is unless you chose to pace yourself off the faster swimmer leading your lane, in which case it becomes a far more challenging set; 5-8s per 100m faster than your normal steady pace makes quite a difference over 2,000m.

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