CoachCox

Weekly Swim Set – Thursday, 21st November 2013

The structure of my swim sessions has been a little looser here in Jamaica, generally ending at the pool bar of our hotel. You’ll need something stronger than water or energy drink in your bottle if you wanted to repeat that set at the local pool. While I enjoy sunbathing rather than coaching poolside here’s one session plan for the week.

Thursday, 21st November 2013 – Endurance Session

Thursday, 21st November 2013 – Endurance Session
Warm Up
300m Front crawl – easy
3x 50m As 25m scull, 25m front crawl on 15s rest
3x 50m Front crawl – descending on 15s rest
3x 50m As 25m doggy paddle, 25m front crawl on 15s rest
3x 50m Front crawl – descending on 15s rest
900m
Main Set
3x 400m Front crawl – steady pull on 40s rest
2x 100m Front crawl – steady on 30s rest
4x 50m Front crawl – descending on 20s rest
3,300m
Bonus Set
2x 100m Medley – fly as drill on 30s rest
100m Medley – back as drill on 30s rest
100m Medley – breast as drill on 30s rest
100m Medley on 30s rest
4,100m
Cool Down
200m Choice – easy
3,500m/4,300m

(Don’t worry I’m not actually blogging on my honeymoon – this post was written a week in advance)

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