CoachCox

Weekly Swim Set: Thursday, 9th January 2014

Back to the normal weekly routine – 2 swim sets, one for two sessions on Tuesday, the second for the smaller Thursday group.

Tuesday, 7th January 2014 – Endurance Session

Swim Set - Tuesday, 7th January 2014

Tuesday, 7th January 2014 – Endurance Session
Warm Up
400m Choice
2x 50m Front crawl – pull on 10s rest
2x 50m Front crawl – kick on 15s rest
2x 50m Front crawl on 10s rest
3x 100m Front crawl – building on 25s rest
1,000m
Main Set
3x 100m Front crawl on 20s rest
3x 150m Front crawl on 30s rest
3x 200m Front crawl on 40s rest
3x 150m Front crawl on 15s rest
3x 100m Front crawl on 10s rest
2,850m
Cool Down
2x 100m Choice – easy
3,050m

Today’s main set was heavily altered to suit each lane, from the 3 reps version above to a short 2 reps version for the slowest swimmers with a mix of reps in between to voer all abilities. The aim was simple to maintain a consistent pace through the pyramid even when the rest reduced on the way back down.

Thursday, 9th January 2014 – Endurance Session

Swim Set - Thursday, 9th January 2014

Thursday, 9th January 2014 – Endurance Session
Warm Up
400m Choice – mix strokes
2x 50m Front crawl – relaxed, long strokes on 20s rest
50m Front crawl – count strokes on 20s rest
3x 50m Front crawl – decreasing stroke count on 20s rest
3x 100m Front crawl – descending on 30s rest
1,000m
Main Set
2x 400m Front crawl – pull on 40s rest
100m Front crawl – buil on 20s rest
2x 300m Front crawl – pull on 30s rest
100m Front crawl – buil on 20s rest
2x 200m Front crawl – pull on 20s rest
100m Front crawl – buil on 20s rest
2x 100m Front crawl – pull on 10s rest
100m Front crawl – buil on 20s rest
3,800m
Cool Down
200m Choice – mix strokes
4,000m

The usual longer session with some mix of pace for Thursday and as is often the case I went off plan with one lane so we could put some time into much needed technique work.

Comments

  • Nadine

    My squad isn’t back yet so thought I would try one of your swim sessions for fun. Did the top one, all through the swim it did my head in that everything was even but was a 3050 swim. Just added it up and it’s 3300. Then I realised that I copied the typed bit which is 3300 and the board is 3050 🙂
    Anyway, that was a nice swim to do, enjoyed it! Keep posting them, it’s good to try someone else’s swim set for a change.

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