CoachCox

Weekly Swim Sets: October 24th, 2013

This week’s pair of coached swim sessions, both of which put more emphasis on drills and technique work.

Tuesday, 22nd October 2013 – Technique Session

Swim Set - Tuesday 22nd October 2013

Tuesday, 22nd October 2013 – Technique Session
Warm Up
200m Choice
2x 50m Side kicking on 10s rest
50m Front crawl – easy on 10s rest
2x 50m Straight arm recovery on 10s rest
50m Front crawl – easy on 10s rest
2x 50m Broken arrow drill on 10s rest
50m Front crawl – easy on 10s rest
2x 50m Front crawl – building pace on 10s rest
750m
Main Set
2x 100m Front crawl – steady on 20s rest
50m 6-1-6 Drill on 5s rest
100m Front crawl – steady, last 25m hard on 30s rest
2x 100m Front crawl – steady on 20s rest
50m 6-1-6 Drill on 5s rest
100m Front crawl – steady, last 25m hard on 30s rest
2x 100m Front crawl – steady on 20s rest
50m 6-3-6 Drill on 5s rest
100m Front crawl – steady, last 50m hard on 30s rest
2x 100m Front crawl – steady on 20s rest
50m 6-3-6 Drill on 5s rest
100m Front crawl – steady, last 50m hard on 30s rest
2150m
Bonus Set
5x 50m Front crawl – 25m easy, 25m sprint on 30s rest
2,400m
Cool Down
100m Choice – easy
2,500m

As last week worked well I continued to use a mix of drills with swim to keep the session flowing and to allow me to give coaching points to different athletes throughout the session. This week I put the focus on rotation and hand entry to set up a better catch as for the majority of this group these are key points to correct.

Thursday, 24th October 2013 – Endurance Session

Swim Set - Thursday 24th October 2013

Thursday, 24th October 2013 – Endurance Session
Warm Up
400m Choice
2x 50m Catch up (with rod) on 15s rest
2x 50m As 25m scull, 25m front crawl on 15s rest
2x 50m Front crawl – building pace on 15s rest
2x 50m Catch up (with stick) on 15s rest
2x 50m As 25m doggy paddle, 25m front crawl on 15s rest
2x 50m Front crawl – building pace on 15s rest
1,000m
Main Set
300m Front crawl – steady on 30s rest
2x 50m Front crawl – choice drill (in this case catch up with rod) on 15s rest
300m Front crawl – paddle and pull on 30s rest
2x 50m Front crawl – choice drill (in this case catch up with rod) on 15s rest
300m Front crawl – steady on 30s rest
2x 50m Front crawl – choice drill (in this case catch up with rod) on 15s rest
300m Front crawl – paddle and pull on 30s rest
2x 50m Front crawl – choice drill (in this case catch up with rod) on 15s rest
2,600m
Bonus Set
400m Front crawl – easy on 40s rest
300m Front crawl – steady on 30s rest
200m Front crawl – moderate-hard on 20s rest
100m Front crawl – best effort on 10s rest
3,600m
Cool Down
400m Mixed strokes – easy
4,000m

Again a quiet Thursday session means I can focus more on individual athlete’s needs. Catch up drill is usually about timing, but I gave the swimmers a short piece of plastic rod to pass from hand-to-hand during the drill. As with Tuesday we were working more on correct hand position at the start of the catch and the rod acted as a cue on hand depth and position. We also used the Finis Freestyler paddles to give feedback on hand-position and dropped elbows in the main set.

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