After a fortnight off and a very late night (early morning) over New Year’s I really didn’t relish the 5am start for swim coaching this morning. Not least because there was always a question over whether any swimmers would turn up. Fortunately one did, so an extra hour in bed wasn’t sacrificed in vain.
Thursday, 2nd January 2014 – Endurance Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl – easy | ||
| 2x | 50m as 25m front scull, 25m front crawl on 10s rest | |
| 2x | 50m as 25m mid scull, 25m front crawl on 10s rest | |
| 2x | 50m as 25m rear scull, 25m front crawl on 10s rest | |
| 2x | 50m as 25m progressive scull, 25m front crawl on 10s rest | |
| 2x | 100m Front crawl – building on 25s rest | |
| 1,000m | ||
| Main Set | ||
| 2x | 50m Front crawl 50m, 100m front crawl 50m, 100m, 150m front crawl 50m, 100m, 150m, 200m front crawl |
|
| Rest periods: 50m on 15s, 100m on 25s, 150m on 35s and 200m on 45s | ||
| 3,000m | ||
| Bonus Set | ||
| 4x | 200m Front crawl – pull on 30s rest 50m fly/backstroke/breaststroke on 15s rest |
|
| 4,000m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,200m/4,200m | ||
As is often the case when I’m working with just one or two swimmers the actual session loosely followed this plan. Drills were substituted for a focus on high elbows at the start of the catch and we only went with one rep of the main set plus the bonus set. I also managed to repeat my mistake of setting a pull buoy set that leaves pull buoys at the other end of the 50m pool (I carried the pool buoy back and forth again); if swimming solo in a 50m pool swap the 50m fly/back/breast for 100m and it’ll work fine.
Finally, a new experiment for the New Year: using tumblr to aggregate the swim session pictures.
