CoachCox

Weekly Swim Sets: August 8th, 2013

This week’s coached swim sessions for the local triathlon club: threshold work as usual on Tuesday and a slightly different endurance set for today’s small group.

Tuesday, 6th August 2013 – Varied Pace/Threshold Session

Swim set: Tuesday 6th August 2013

Tuesday, 6th August 2013 – Varied Pace/Threshold Session
Warm Up
200m choice
2x 50m Front crawl catch-up on 15s rest
2x 50m Front crawl half catch-up on 15s rest
2x 50m Front crawl on 15s rest
100m Front crawl building
600m
Main Set
4x 50m Front crawl – threshold/CSS pace on 10s rest
200m Front crawl pull – steady on 20s rest
4x 100m Front crawl – threshold/CSS pace on 15s rest
200m Front crawl pull – steady on 20s rest
4x 150m Front crawl – threshold/CSS pace on 20s rest
200m Front crawl pull – steady on 20s rest
2,400m
Cool Down
100m Choice – easy
2,500m

The one question everybody had this session – what’s half catch-up?

In the catch-up drill you wait for one arm to complete recovery and be at full extension before initiating the stroke with your other arm. Effectively your arms take turns at executing a stroke. Half catch-up is similar except you initiate the stroke as your recovering hand enters the water. It’s still late in the cycle, but not as late as with full catch-up. Basically it plays with stroke timing, requiring a little more thought on the part of the swimmer than full catch-up. In a pool of mixed ability swimmers though many find the timing of standard catch-up hard enough.

Thursday, 8th August 2013 – Endurance Session

Swim set: Thursday 8th August 2013

Thursday, 8th August 2013 – Endurance Session
Warm Up
400m Front crawl – easy
6x 50m Front crawl on 10s rest as
2x 50m Kick, 50m Stroke, 50m pull
4x 50m Front crawl – steady, last 15m hard on 10s rest
900m
Main Set
20x 100m Front crawl on 5s rest as
pull, pull, pull, stroke, stroke
pull, pull, stroke, stroke, hard
pull, stroke, stroke, hard, backstroke
stroke, stroke, hard, hard, backstroke
2,900m
Cool Down
200m Choice – easy
3,100m

Thursday is always a smaller group, this week it was just one!

I decided to do something a bit different to usual today – a variety of hundreds to keep swimmers’ brains engaged and on short rest for an almost continuous swim. As a set I could easily monitor timing and give small snippets of feedback throughout; especially when there was only one swimmer in the pool.

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