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Weekly Swim Set – Thursday, 12th December 2013

Last week the cold and dark early morning starts were a struggle, this week I was awake before the 5am alarm call. It seems I’m back into the coaching routine. So, as usual here’s this week’s pair of coached swim sessions.

Tuesday, 10th December 2013 – Endurance Session

Swim Set - Tuesday, 10th December 2013

Tuesday, 10th December 2013 – Endurance Session
Warm Up
300m Front crawl – easy on 20s rest
200m Front crawl – alternate 25m fist drill, 25m stroke on 20s rest
100m Front crawl – steady on 20s rest
4x 50m Front crawl – descending on 10s rest
800m
Main Set
400m Front crawl – steady on 30s rest
3x 200m Front crawl on 25s rest
1: steady
2: building
3: hard
6x 100m Front crawl on 25s rest
1-3: steady
4-5: building
6: hard
400m Front crawl – steady
2,800m
Cool Down
4x 50m Backstroke, breaststroke, front crawl, backstroke on 15s rest
3,000m

There are two slight variants of Tuesday’s session plan – the shorter form in the picture and the longer form in the table. There are some faster swimmers in the earlier of the two sessions and they need the extra volume. In fact they still need more. Tuesday’s sessions can range from those who can’t swim 2000m in an hour to those who can cover around 3,500-4,000m. I try to ensure the latter group have something a little more challenging to work with while the former group have enough to push them on.

Thursday, 12th December 2013 – Endurance Session

Swim Set - Thursday, 12th December 2013

Thursday, 12th December 2013 – Endurance Session
Warm Up
300m Odds front crawl, evens backstroke
2x 50m as 25m scull, 25m front crawl on 10s rest
2x 100m Front crawl – building on 25s rest
2x 50m as 25m doggy paddle, 25m front crawl on 10s rest
2x 100m Front crawl – building on 25s rest
900m
Main Set
2x 400m Front crawl – steady on 40s rest
50m backstroke – easy on 15s rest
3x 400m Front crawl – pull and paddle on 40s rest
50m backstroke – easy on 15s rest
2x 400m Front crawl – building, push last 100m on 40s rest
50m backstroke – easy on 15s rest
3,600m
Bonus Set
3x 200m Medley on 30s rest
1: drill fly
2: drill backstroke
3: drill breaststroke
4,200m
Cool Down
200m Choice
3,800m/4,400m

I made a mistake with this morning’s plans. Mid set it was pointed out to me that in a 50m pool following 400m paddle and pull with 50m backstroke leaves the swimmer at the opposite end of the pool to their kit. So there was nothing to be done, but for coach to lug paddles and pull buoys from one end of the pool to the other and remember to think more carefully about his sets next time. At least it’s a small group.

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