CoachCox

Weekly Swim Sets: August 1st, 2013

Thursday morning means two new swim sets to upload for the week, so here are this week’s sessions.

Tuesday, 30th July 2013 – Varied Pace Session

Coached Swim Session - Tuesday, 30th July 2013

Tuesday, 30th July 2013 – Varied Pace Session
Warm Up
400m Choice
2x 2x 50m Front crawl kick on 10s rest
100m Front crawl pull on 10s rest
2x 4x 25m Front crawl on 10s rest
Descending – easy to fast
800m
Main Set
4x 200m Front crawl pull – steady on 10s rest
3x 50m Front crawl – hard on 30s rest
2,200m
Cool Down
100m Choice
2,300m

Mixing paces this week and using it to push people a little harder over the 50s – a bit of extra encouragement is worth a second or two.

Thursday, 1st August 2013 – Endurance Session

Coached Swim Session - Thursday, 1st August 2013

Thursday, 1st August 2013 – Endurance Session
Warm Up
400m Choice
4x 100m Front crawl pull on 15s rest
1: Breathe every 3
2: Breathe every 5
3: Breathe every 7
4: Breathe every 3 (9 for faster swimmers)
4x 50m Front crawl on 15s rest
Descending – easy to fast
1,000m
Main Set
3x 400m Front crawl pull on 20s rest
200m Front crawl paddle and pull on 30s rest
100m Front crawl – hard on 10s rest
3,100m
Bonus Set
4x 100m on 20s rest as
1: 25m fly (stroke not drill), 75m front crawl
2: 25m backstroke, 75m front crawl
3: 25m breaststroke, 75m front crawl
4: 100m front crawl
4x 100m on 20s rest as
1: 50m fly (at least 25m stroke), 50m front crawl
2: 50m backstroke, 50m front crawl
3: 50m breaststroke, 50m front crawl
4: 100m front crawl
3,900m
Cool Down
200m Choice – easy
4,100m

As usual most swimmers were out before the bonus set, but this week the slower lane got to try a little medley swimming. It was a reminder why I don’t give them too much fly. Perhaps something to work on over the off season.

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