CoachCox

Weekly Swim Sets: October 17th, 2013

This week’s pair of coached swim sessions with a strong weighting towards technical work.

Tuesday, 15th October 2013 – Technique Session

Swim Session - Tuesday 15th October 2013

Tuesday, 15th October 2013 – Technique Session
Warm Up
300m Front crawl easy
2x 50m Front crawl kick on 10s rest
200m Front crawl steady
2x 50m Doggy paddle on 10s rest
100m Front crawl
2x 50m Front crawl scull on 10s rest
900m
Main Set
4/5x 200m Front crawl steady on 20s rest
100m as 25m scull, 25m swim, 25m scull, 25m hard on 20s rest
2,100m/2,400m
Cool Down
200m Mix strokes
2,300m/2,600m

Focussing on the catch and incorporating some repeated technique work into the main set worked well. The session kept flowing with lots of opportunity to give input on individual strokes and make notes for next time.

Thursday, 17th October 2013 – Endurance Session

Swim Session - Thursday 17th October 2013

Thursday, 17th October 2013 – Endurance Session
Warm Up
400m Choice easy
2x 50m as 25m scull, 25m front crawl on 10s rest
2x 50m as 25m doggy paddle, 25m front crawl on 10s rest
2x 100m Front crawl – paddles and pull on 10s rest
800m
Main Set
3x 100m Front crawl on 15s rest
3x 200m Front crawl on 25s rest
1: pull
2-3: no pull
3x 300m Front crawl on 30s rest
1: pull and paddles
2: pull
3: no pull
3x 300m Front crawl on 30s rest
3x 200m Front crawl on 25s rest
1: pull
2-3: no pull
3x 100m Front crawl on 15s rest
1: pull and paddles
2: pull
3: no pull
4,400m
Cool Down
100m Front crawl easy
4,500m

As with most Thursday sessions, lower numbers means I can be a bit more focussed. So while I stuck to the basic structure drills were changed to focus on individual weaknesses and also incorporated into the main set (first 25m of each 100 as a specific drill). Pacing entirely steady today.

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