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Weekly Swim Sets: November 7th, 2013

This week’s pair of coached swim sessions are all about steady swimming and technique.

Tuesday, 5th November 2013 – Endurance Session

Swim Session - Tuesday 5th November 2013

Tuesday, 5th November 2013 – Endurance Session
Warm Up
400m Choice
4x 50m As 25 scull, 25 front crawl on 15s rest
1: front scull
2: mid scull
3: rear scull
4: scull progression
200m Front crawl – steady
800m
Main Set
3x 300m Front crawl – steady on 30s rest
4x 50m front crawl – descending (very easy to hard) on 20s rest
2,300m
Cool Down
100m Front crawl – easy
100m Choice (not front crawl) – easy
2,500m

Mostly steady, a favourite drill and a light descending set make up Tuesday’s session. As usual the aim was to give some technique work, a little intensity, but mostly keep the pace low and take time to give individual feedback on technique.

Thursday, 7th November 2013 – Endurance Session

Swim Session - Thursday 7th November 2013

Thursday, 7th November 2013 – Endurance Session
Warm Up
300m Front crawl easy
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl – easy on 15s rest
2x 50m As 25m scull, 25m front crawl on 10s rest
100m Front crawl – easy on 15s rest
4x 50m Front crawl – descending (easy to hard) on 15s rest
100m Front crawl – easy on 15s rest
1,000m
Main Set
5x 400m Front crawl – steady (pull buoy optional) on 30s rest
100m front crawl as 50m easy, 50m building pace to sprint on 20s rest
3,500m
Bonus Set
2x 100m Front crawl on 20s rest
2x 100m As 50m front crawl, 50m breaststroke on 20s rest
2x 100m As 50m front crawl, 50m backstroke on 20s rest
2x 100m As 50m front crawl, 50m fly on 20s rest
4,300m
Cool Down
200m Choice – easy
3,700m/4,500m

A warm up targeted at my regular Thursday swimmers (their exact drills will have varied) then into a long steady paced main set with a small amount of high end work. We even fitted a tough of medley strokes in for the faster swimmers at the end.

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