CoachCox

Weekly Swim Set – Thursday, 19th December 2013

Two simple sessions this week delivered to smaller than usual squads as the holiday season takes its toll on training.

Tuesday, 17th December 2013 – Endurance Session

Tuesday, 17th December 2013 - Endurance Session

Tuesday, 17th December 2013 – Endurance Session
Warm Up
300m Front crawl
2x 50m as 25m scull, 25m front crawl on 10s rest
100m Front crawl – pull
2x 50m as 25m fist, 25m front crawl on 10s rest
100m Front crawl – pull
2x 50m as 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl – pull
4x 25m Front crawl – descending on 10s rest
1,000m
Main Set
3/4/5x 300m Front crawl – pull on 30s rest
150m front crawl – steady on 20s rest
50m front crawl – hard on 15s rest
2,500m/3,000m/3,500m
Cool Down
100m Choice (not front crawl)
2,600m/3,100m/3,600m

A straightforward main set with differing numbers of reps across the pool from slowest to fastest.

Thursday, 19th December 2013 – Endurance Session

Thursday, 19th December 2013 - Endurance Session

Thursday, 19th December 2013 – Endurance Session
Warm Up
400m Choice – mix strokes
2x 50m Front crawl – kick on 10s rest
2x 50m Front crawl – pull on 10s rest
2x 50m Front crawl on 10s rest
2x 100m Front crawl – building on 20s rest
900m
Main Set
4x 2x 200m Front crawl – paddle and pull on 30s rest
200m front crawl on 30s rest
3,300m
Bonus Set
4x 200m as 100m medley, 100m front crawl on 30s rest
4,100m
Cool Down
200m Choice
4,300m

Everyone brought their paddles today so it seemed silly not to make use of them. The bonus set went unused as I turned to some drill work with the one remaining swimmer at the end of the session.

Comments

CoachCox

Coaching

Ironman Training

Ironman Analysis