CoachCox

Weekly Swim Sets: August 22nd, 2013

Despite forgetting to tweet an image of Tuesday’s session there were two coached swims this week. Sets are given below.

Tuesday 20th August 2013 – Varied Pace Session

Swim Session - Tuesday, 20th August 2013

Tuesday 20th August 2013 – Varied Pace Session
Warm Up
200m Front crawl – easy
4x 50m Front Crawl as 35m fist drill, 15m stroke on 10s rest
3x 100m Front Crawl on 10s rest as
75m easy, 25m hard
50m easy, 50m hard
25m easy, 75m hard
700m
Main Set
400m Front crawl – pull on 40s rest
100m Front crawl – threshold/CSS on 20s rest
200m Front crawl – pull on 30s rest
3x 100m Front crawl – threshold/CSS on 20s rest
100m Front crawl – pull on 20s rest
5x 100m Front crawl – threshold/CSS on 20s rest
2,300m
Cool Down
100m Choice
2,400m

Both sessions involved a mix of paces this week, but I try to put a bit more emphasis on threshold pace work in Tuesday’s session.

Thursday 22nd August 2013 – Varied Pace Session

Swim Session - Thursday, 22nd August 2013

Thursday 22nd August 2013 – Varied Pace Session
Warm Up A
400m Choice
2x 50m Front crawl – pull, catch up on 10s rest
2x 50m Front crawl – catch up on 10s rest
2x 50m Front crawl – stroke count on 10s rest
4x 50m Front crawl – descending stroke count on 15s rest
900m
OR Warm Up B
400m Choice
2x 50m Front crawl – pull, catch up on 10s rest
4x 50m Front crawl – 35m steady, 15m sprint high turn-over on 15s rest
4x 50m Front crawl – descending, raise turn-over on 15s rest
900m
Main Set
3x 3x 200m Front Crawl descending on 20s rest
100m Front crawl hard on 30s rest
3,000m
Bonus Set
2x 4x 100m Front crawl 75m steady, 25m hard on 20s rest
3,800m
Cool Down
200m Choice
4,000m

Only two swimmers at today’s session so I could easily deviate from the session plan to focus more on their individual needs. We had a small breakthrough for one of the swimmers using a Wetronome to help him slow his stroke rate and develop his distance per stroke. It proved very effective and he was able to work through the main set varying the pace by adjusting the effort of his catch while maintaining a constant stroke rate.

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