CoachCox

Weekly Swim Sets: Thursday, 17th April 2014

This week’s pair of coached swim sessions. Two simple sessions, not much more to sya about them than that.

Tuesday, 15th April 2014 – Endurance Swim Session

Tuesday, 15th April 2014 - Endurance Swim Session

Tuesday, 15th April 2014 – Endurance Swim Session
Warm Up
200m Front crawl – easy
2x 50m As 25m finger drag, 25m front crawl on 15s rest
100m Front crawl
2x 50m As 25m finger drag, 25m front crawl on 15s rest
100m Front crawl
3x 100m Front crawl – descending on 20s rest
900m
Main Set
4x 100m Front crawl – steady on 20s rest
100m Front crawl – hard on 30s rest
3x 100m Front crawl – steady on 20s rest
100m Front crawl – hard on 30s rest
2x 100m Front crawl – steady on 20s rest
100m Front crawl – hard on 30s rest
100m Front crawl – steady on 20s rest
100m Front crawl – hard on 30s rest
100m Front crawl – hard on 30s rest
2,400m
Cool Down
200m Choice
2,600m

A slightly simpler set this week for Tuesday’s groups – lots of 100s, varying pace. Tough, apparently. It is coming up to race season now.

Thursday, 17th April 2014 – Endurance Swim Session

Thursday, 17th April 2014 - Endurance Swim Session

Thursday, 17th April 2014 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 15s rest
100m Front crawl
2x 50m As 25m fist, 25m front crawl on 15s rest
100m Front crawl
4x 50m Front crawl – descending on 15s rest
1,000m
Main Set
5x 400m Front crawl on 40s rest
odds: pull and paddles
3,000
Main Set 2
100m Medley – drills on 30s rest
100m Medley – easy on 30s rest
100m Medley – drills on 30s rest
100m Medley – steady on 30s rest
100m Medley – drills on 30s rest
200m Medley on 30s rest
3,700m
Cool Down
200m Choice
3,200m – 3,900m

Simple again on Thursday – lots of 400s, some with toys and a shortened version of last week’s medley set to ensure we got it in this time.

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