CoachCox

Weekly Swim Set: Thursday, 20th February 2014

One solitary swim set this week as I only coached Tuesday’s sessions. Today I’m on a plane, on my way to Lanzarote for two weeks of standing pool side in the sun.

Tuesday, 18th February 2014 – Endurance Swim Session

Tuesday, 18th February 2014 - Endurance Swim Session

Tuesday, 18th February 2014 – Endurance Swim Session
Warm Up
400m Front crawl – easy
3x 100m Front crawl – pull on 30s rest
50m front crawl – building on 15s rest
50m backstroke – easy on 20s rest
1,000m
Main Set
10/14/18x 100m Front crawl – consistent pacing
1-10 on 20s rest
11+ on 15s rest
2,000m-2,800m
Cool Down
200m Choice – easy
2,200m-3,000m

A simple set on Tuesday: warm up, then swim as many 100s as you can within the remaining time. Pacing was to be consistent and for those who could manage over 10 the rest period tightened. The biggest challenge though was counting and the rules were if you weren’t sure do an extra one.

It’ll be a change from the regular schedule next week, but with daily swims on camp they’ll be plenty of new sets available.

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