CoachCox

Weekly Swim Set: Thursday, 30th January 2014

Two more swim sessions, both of which were actually coached this week. We had a swimmer – one swimmer – at the Thursday session.

Tuesday, 28th January 2014 – Endurance Swim Session

Tuesday, 28th January 2014 - Endurance Swim Session

Tuesday, 28th January 2014 – Endurance Swim Session
Warm Up
400m Choice – easy
2x 100m Front crawl – pull on 20s rest
50m front crawl – kick on 10s rest
2x 100m Front crawl – building on 20s rest
900m
Main Set
(2x) 400m Front crawl – steady on 45s rest
(if doing 2, 1st pull, 2nd steady)
3x 200m Front crawl on 30s rest
1-2: pull
3: building
6x 100m Front crawl on 20s rest
1-4: pull
5-6: building
2,500m/2,900m
Cool Down
100m Choice – easy
2,600m/3,000m

Another week of consistent endurance work. The main set was heavily adapted for lanes of differing speed; most did the 2,600m session (400m, 3x200m, 6x100m), a few added the second 400m to the start and the slower swimmers cut the latter reps doing 2x200m and 4x100m in the main set. Had the fastest swimmers turned up then another variant would have involved 2x400m, 4x200m and 8x100m for more volume in the hour.

It’s a low maintenance session so while most swimmers happily worked on the distance I was able to spend time with the beginners bringing their technique up to scratch.

Thursday, 30th January 2014 – Endurance Swim Session

Thursday, 30th January 2014 - Endurance Swim Session

Thursday, 30th January 2014 – Endurance Swim Session
Warm Up
400m Front crawl – easy
2x 50m As 25m front scull, 25m front crawl on 15s rest
100m Front crawl – easy
2x 50m As 25m mid scull, 25m front crawl on 15s rest
100m Front crawl – easy
2x 50m As 25m rear scull, 25m front crawl on 15s rest
100m Front crawl – easy
1,000m
Main Set
4x 400m Front crawl – pull on 45s rest
200m front crawl – building on 30s rest
3,400m
Bonus Set
4x 200m Alternating 50m easy backstroke, 50m hard front crawl on 30s rest
4,200m
Cool Down
200m Choice – easy
3,600m/4,400m

A 1-2-1 session this morning, only one swimmer booked in and turned up (admittedly a big improvement on the week before). Knowing who was coming I steered the sessions towards their needs, specifically we worked on keeping the stroke long. So drills to emphasise feel for the water at different stages of the stroke and then throughout the main set constant reminders to complete the stroke and not start the recovery too early.

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