CoachCox

Weekly Swim Sets: October 31st, 2013

This week’s pair of sets kept the pace steady and again allowed the swimmers to put more thought into their technique.

Tuesday, 29th October 2013 – Endurance Session

Swim Session - Tuesday 29th October 2013

Tuesday, 29th October 2013 – Endurance Session
Warm Up
300m Front crawl – easy
2x 150m Front crawl on 10s rest
50m kick, 50m pull, 50m stroke
600m
Main Set
2x 3x 200m Front crawl – steady on 20s rest
2x 100m Front crawl – building pace in each 100m on 20s rest
2,200m
Bonus Set
5x 50m Front crawl – build easy to hard each 25m on 20s rest
2,450m
Cool Down
100m Backstroke/breaststroke – easy
100m Front crawl – easy
2,650m

After a few weeks with ‘complicated’ main sets I wanted to keep things simple, so a straight forward session without much intensity, but plenty of opportunity to work with individual swimmers on their technique.

Thursday, 31st October 2013 – Endurance Session

Swim Session - Thursday 31st October 2013

Thursday, 31st October 2013 – Endurance Session
Warm Up
400m Front crawl
2x 50m Front crawl as 25m straight arm recovery, 25m stroke on 10s rest
2x 100m Front crawl – steady with paddles on 20s rest
2x 50m Front crawl as 25m doggy paddle, 25m stroke on 10s rest
2x 100m Front crawl – building pace within each 100m on 20s rest
1,000m
Main Set
3x 200m Front crawl – steady on 30s rest
2x 100m Front crawl – paddle, pull, band on 20s rest
400m Front crawl – steady, pull optional on 40s rest
3x 200m Front crawl – steady on 30s rest
2x 100m Front crawl – paddle, pull, band on 20s rest
3,800m
Bonus Set
100m as 75m front crawl, 25m breaststroke on 20s rest
100m as 50m front crawl, 25m breaststroke, 25m backstroke on 20s rest
100m reverse IM on 20s rest
4,100m
Cool Down
200m Choice
4,000m/4,300m

For once my swimmers out numbered the life guards – admittedly half the life guards had failed to turn up – but still, the biggest Thursday group in a while. Lots of toys in the water today and also lots of deviation from the plan as I gave swimmers specific drills for the 100s during the main set.

I also completely failed on rudimentary maths and missed that the main set was 3,600m not 2,800m! The intended version is in the table above- it should have been 3 times through in the main set, not 4. With the extra distance no one reached the brief bonus set I’d added in case I was short. Of course if you want a longer swim there’d be no harm doing the main set 4 times rather than 3.

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