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
| 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
| 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.
