CoachCox

Weekly Swim Sets: November 14th, 2013

For the rest of the winter I’m coaching three club sessions with two back-to-back on Tuesday morning (meaning another 5am start). This week I was lazy and used the same plan for both the Tuesday sessions, so there’s just the regular pair of swim sets today. Given the earlier Tuesday group is a little faster and covers more water I may well move to 3 plans per week in the future though.

Tuesday 12th November 2013 – Endurance Session

Swim Session - Tuesday, 12th November 2013

Tuesday 12th November 2013 – Endurance Session
Warm Up
400m Choice – easy
2x 50m Front crawl – building easy to hard on 20s rest
100m Front crawl – steady
2x 50m Front crawl – regressing hard to easy on 20s rest
100m Front crawl – steady
2x 50m Front crawl – moderately hard pace on 20s rest
900m
Main Set
3x 50m Front crawl on 15s rest
3x 100m Front crawl on 20s rest
3x 150m Front crawl on 25s rest
3x 200m Front crawl on 30s rest
2,400m
Bonus Set (straight off last 200m of main set)
2x 300m Front crawl on 40s rest
3,000m
Cool Down
200m Choice – easy
2,600m/3,200m

Another session that boils down to just getting in and swimming. No group drills today, just feedback throughout the session. The aim is to hold a consistent pace over the whole of the main set, for some this made the session more challenging as they pushed themselves in the 50s, I emphasised the steady nature of it more to the second group. That said it’s always popular when I make the swimmers work harder in the pool.

Thursday 14th November 2013 – Endurance Session

Swim Session - Thursday, 14th November 2013

Thursday 14th November 2013 – Endurance Session
Warm Up
600m Front crawl, every 3rd length breaststroke (25m pool – every 6th)
50m Front crawl – count strokes on 15s rest
3x 50m Front crawl – descending stroke count on 15s rest
4x 50m Front crawl – descending on 15s rest
1,000m
Main Set
4x 200m Front crawl – steady (paddles optional) on 30s rest
400m Front crawl – pull on 30s rest
4x 200m Front crawl – descending on 30s rest
400m Front crawl – pull on 30s rest
3,400m
Bonus Set
2x 50m Fly as 25m drill, 25m stroke on 20s rest
2x 50m Backstroke as 25m drill, 25m stroke on 20s rest
2x 50m Breaststroke as 25m drill, 25m stroke on 20s rest
1x 100m Fly as 50m drill, 50m stroke on 30s rest
1x 100m Backstroke as 50m drill, 50m stroke on 30s rest
1x 100m Breaststroke as 50m drill, 50m stroke on 30s rest
4,000m
Cool Down
200m Choice – easy
3,600m/4,200m

It must be the imminent holiday or the shock of Gill actually coming for the early Thursday swim, but somehow I forgot my notebook today! Fortunately I’ve a good memory for session plans, especially when they’re simple, so we stuck to the schedule. Again not a huge amount of technical work laid out in this session, although as is always the case with the smaller Thursday group there’s plenty of opportunity to deviate to address individual needs.

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