CoachCox

Weekly Swim Sets: August 29th, 2013

Only one swim session this week as the University pool takes 2 days off for the August Bank holiday. I took advantage of the morning off and got my coffee stop ride in a day early instead. Thursday though was a return to business as usual.

Thursday 29th August 2013 – Mixed Pace Session

Swim Session - Thursday 29th August 2013

Thursday 29th August 2013 – Mixed Pace Session
Warm Up A
400m – Choice easy
2x 50m Front crawl – stroke count on 15s rest
2x 50m Front crawl – descending stroke count on 15s rest
2x 50m Front crawl – maintain stroke count, descending pace on 15s rest
100m Front crawl – steady
900m
OR Warm Up B
400m – Choice easy
2x 50m Front crawl – 6-1-6 Drill (fins if you have them) on 15s rest
2x 50m Front crawl – 6-3-6 Drill (fins if you have them) on 15s rest
4x 50m Front crawl – Unco Drill (fins if you have them) on 15s rest
2x 50m Front crawl – emphasise roll on 15s rest
900m
Main Set
2x 400m Front crawl pull on 40s rest
100m Front crawl – hard on 30s rest
2x 200m Front crawl pull on 20s rest
100m Front crawl – hard on 30s rest
2,900m
Cool Down
200m Choice
3,100m

A short session this Thursday with warm ups specific to the 2 swimmers who’d booked in. I’m working on Swimmer A’s stroke length and we’ve made significant progress since the use of a metronome for timing. Swimmer B on the other hand needs help developing his rotation and rhythm within the stroke so drills were focussed more on that.

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