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Weekly Swim Set: Thursday, 27th March 2014

Another week, another pair of swim sessions. It’s business as usual at the pool.

Tuesday, 25th March 2014 – Endurance Swim Session

Tuesday, 25th March 2014 - Endurance Swim Session

Tuesday, 25th March 2014 – Endurance Swim Session
Warm Up
200m Front crawl – easy on 20s rest
200m Front crawl – pull on 20s rest
100m Front crawl – kick on 20s rest
200m Front crawl – pull on 20s rest
200m Front crawl – building on 20s rest
900m
Main Set
8-12x 100m Front crawl – pull on 20s rest
50m Front crawl – odds: easy, long strokes; evens: hard on 20s rest
2,100m – 2,700m
Cool Down
200m Choice
2,300m – 2,900m

A simple session and probably a little easier than the week before. Lot’s of pull buoy work and a few hard reps mixed in to keep it interesting.

Thursday, 27th March 2014 – Endurance Swim Session

Thursday, 27th March 2014 - Endurance Swim Session

Thursday, 27th March 2014 – Endurance Swim Session
Warm Up
400m Choice
3x 50m Front crawl – building on 15s rest
50m Backstroke on 15s rest
3x 50m Front crawl – building on 15s rest
50m Breaststroke on 15s rest
3x 50m Front crawl – building on 15s rest
50m Front crawl – easy on 15s rest
1,000m
Main Set
8-10x 150m Front crawl – steady on 15s rest
50m fly/back/breast/front crawl on 10s rest
alternate strokes in medley order
2,600m – 3,000m
Main Set 2
3x 3x 100m Front crawl – descending on 20s
3,500m-3,900m
Cool Down
200m Choice
2,800m – 4,100m

As promised last week all four strokes made an appearance in this Thursday’s session. In small quantities for now, the session’s main focus remains front crawl, especially as we’re approaching race season. It’s fair to say there’s work to be done in the other strokes and for the one swimmer staying for the full 90 minutes we skipped over the second main set and instead worked on breaststroke technique.

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