CoachCox

Weekly Swim Set – Thursday, 5th December 2013

After two weeks away I needed to warm up (and to get used to 5am starts again) so this week’s pair of swim sessions were simply lots of consistent swimming.

Tuesday, 3rd December 2013 – Endurance Session

Swim Session - Tuesday 3rd December 2013

Tuesday, 3rd December 2013 – Endurance Session
Warm Up
300m Choice
2x 50m Front crawl – pull on 15s rest
25m Front crawl – hard on 15s rest
2x 50m Front crawl on 15s rest
25m Front crawl – hard on 15s rest
2x 50m Front crawl – kick on 15s rest
25m Front crawl – hard on 15s rest
2x 50m Front crawl on 15s rest
25m Front crawl – hard on 15s rest
800m
Main Set
4x 2x 200m Front crawl – steady on 30s rest
100m front crawl – building pace on 30s rest
2,800m
Cool Down
200m Choice – easy
3,000m

I used this set for both the Tuesday morning sessions (too much to catch up on to write 2 sets on my first day back) with the latter group only doing the main set 3 times through rather than 4. Something to keep everyone swimming, but with time to give feedback if needed.

Thursday, 5th December 2013 – Endurance Session

Swim Session - Thursday 5th December 2013

Thursday, 5th December 2013 – Endurance Session
Warm Up
400m Choice
6x 50m Front crawl on 15s rest
as 2x 50 kick, 50 stroke, 50 pull
100m Front crawl – easy
800m
Main Set
6x 200m Front crawl on 30s rest
6x 150m Front crawl on 25s rest
6x 100m Front crawl on 20s rest
6x 50m Front crawl on 15s rest
For each block of six:
1-2: Steady
3: building pace
4-5: steady
6: hard
3,800m
Cool Down
200m Choice
4,000m

I felt particularly lethargic for this morning’s set – again a simple session that, fortunately, didn’t demand a huge amount from me. Having seen the swimmers now I’ve got a few ideas to try out over the next few weeks though.

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