CoachCox

Weekly Swim Sets: September 5th, 2013

Back to two session this week. Everyone is getting to the end of their season now so I’m starting to think ahead to the winter and notching down the intensity a little. Once the ITU World Champs are finished I’ll consider the season over and go easier on the swimmers for a few weeks. Then follow with a little more skills and technique work over the winter.

Tuesday, 3rd September 2013 – Mixed Pace Session

Swim Session - Tuesday, 3rd September 2013

Tuesday, 3rd September 2013 – Mixed Pace Session
Warm Up
200m Front crawl – easy
6x 50m Front crawl – kick, pull, stroke twice through on 10s rest
4x 50m Front crawl descending on 10s rest
700m
Main Set
10x 100m Front crawl pull on 5s rest
50m Front crawl – hard on 30s rest
2,200m
Cool Down
200m Choice
2,400m

Simple session today with a mix of pace in the main set. Nothing too difficult to remember, but still something to push them all.

Thursday, 5th September 2013 – Endurance Session

Swim Session - Thursday, 5th September 2013

Thursday, 5th September 2013 – Endurance Session
Warm Up
400m Front crawl
4x 50m Front crawl kick as 35m steady, 15m hard on 10s rest
4x 50m Front crawl building each 50 easy to hard on 15s rest
800m
Main Set
3x 3x 200m Front crawl pull descending on 30s rest
20m Front crawl – steady on 30s rest
3,200m
Bonus Set
2x 4x 100m on 20s rest as
1: 50m Fly (drill), 50m front crawl
2: 50m Backstroke, 50m front crawl
3: 50m Breaststroke, 50m front crawl
4: 100m front crawl
4,000m
Cool Down
200m Choice
4,200m

Numbers are back on the rise on Thursday as the school holidays come to an end. There was still plenty of tailoring of this set to individual needs and a few extra drills for some, but otherwise I kept the set steady with plenty of pauses to give feedback to the swimmers.

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