CoachCox

Weekly Swim Sets: September 26th, 2013

This week’s pair of coached swim sessions. Intensity is now backed off and I’m keeping main set reps a bit shorter so there’s more opportunity to give input into swimmers strokes.

Tuesday 24th September 2013 – Technique and Mixed Pace Session

Swim Set - Tuesday, 24th September 2013

Tuesday 24th September 2013 – Technique and Mixed Pace Session
Warm Up
400m Front crawl
2x 50m Side kicking (change side on 25m) on 20s rest
2x 50m Single arm (change side on 25m) on 20s rest
2x 50m 6-1-6 drill on 20s rest
2x 50m 6-3-6 drill on 20s rest
2x 50m Front crawl – easy to hard each 50m on 15s rest
900m
Main Set
2x 400m Front crawl pull – steady on 30s rest
3x 100m Front crawl descending on 15s rest
2,300m
Cool Down
50m Backstroke
100m Choice
2,450m

Switched over to more of a technique focus and getting all the lanes to work through a technique set together. Back to basics with a focus on body position and body roll. The main set is mixed pace with plenty of steady swimming, but with hindsight having worked on body position and roll I’m not sure lots of pull buoy swimming was the best follow up.

Thursday 26th September 2013 – Endurance Session

Swim Set - Thursday, 26th September 2013

Thursday 26th September 2013 – Endurance Session
Warm Up
400m Choice – easy
4x 50m Front crawl kick (controlled and compact) on 20s rest
2x 50m as 25m catch up, 25m front crawl on 20s rest
2x 50m as 25m half catch up, 25m front crawl on 20s rest
4x 50m Front crawl descending on 15s rest
1,000m
Main Set
3x 200m Front crawl pull – steady on 20s rest
3x 200m as
1: front crawl – steady on 25s rest
2-3: front crawl pull – steady on 20s rest
3x 200m as
1-2: front crawl – descending on 25s rest
3: front crawl pull – steady on 20s rest
3x 200m Front crawl descending on 25s rest
3,400m
Cool Down
200m Choice
3,600m

Very little of this session made it into the pool. The two swimmers who turned up this morning both had far more urgent drill needs so I focussed the warm up on them before switching to an abbreviated main set. The original intent had been to work on the timing and kick issues of some of my regulars.

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