CoachCox

Weekly Swim Sets: September 12th, 2013

Here are this week’s pair of swim sessions coached at the local triathlon club.

Tuesday 10th September 2013 – Mixed Pace Session

Mixed Pace Swim Session - Tuesday, 10th September 2013

Tuesday 10th September 2013 – Mixed Pace Session
Warm Up
200m Front crawl
4x 50m Front Crawl – hypoxic on 20s rest
1: breathe every 3
2: breathe every 5
3: breathe every 7
4: breathe every 5 (or 9)
4x 50m Front Crawl as 25m easy, 25m hard on 20s rest
600m
Main Set
8x 100m Front crawl – hard on 30s rest
100m Front crawl – easy on 10s rest
2,200m
Cool Down
200m Choice stroke
2,400m

Nothing too complex this week. A short hypoxic set as part of the warm up and then into a simple main set alternating between a hard 100 with rest and an easy 100 with little rest.

Thursday, 12th September 2013 – Endurance Session

Endurance Swim Session - Thursday, 12th September 2013

Thursday, 12th September 2013 – Endurance Session
Warm Up
400m Choice
2x 50m Front crawl as 25m front scull, 25m stroke on 15s rest
2x 50m Front crawl as 25m mid scull, 25m stroke on 15s rest
2x 50m Front crawl as 25m rear scull, 25m stroke on 15s rest
2x 50m Front crawl as 25m scull progression, 25m stroke on 15s rest
2x 100m Front crawl – steady, last 25m harder on 20s rest
1,000m
Main Set
400m Front crawl pull – steady on 40s rest
100m Front crawl – moderate-hard on 10s rest
300m Front crawl pull – steady on 30s rest
200m Front crawl – moderate-hard on 20s rest
200m Front crawl pull – steady on 20s rest
300m Front crawl – moderate-hard on 30s rest
100m Front crawl pull – steady on 10s rest
400m Front crawl – moderate-hard on 40s rest
3,000m
Bonus Set
2x 4x 50m Medley order (fly, back, breast, free) as 25 drill, 25 stroke on 20s rest
2x 100m Medley on 20s rest
3,600m
Cool Down
200m Choice – easy
3,800m

Lot’s of sculling to start the session and work on a few areas where swimmers need more feel for the stroke. Then into a longer endurance set, mixing pull buoy and straight front crawl at moderate paces.

As it’s been asked before, sculling drills are based around small hand motions for developing ‘feel for the water’. Here’s a basic write up on sculling and also a video showing a front scull. In this set front scull is (as in the video) at the front of the stroke, mid about level with shoulders, back down by the hips at the end of the stroke and the progression is 25m sculling moving from the front to the back position.

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