CoachCox

Weekly Swim Set: Thursday, 24th April 2014

Just the one swim session this week following the Easter bank holiday.

Thursday, 24th April 2014 – Endurance Swim Session

Thursday, 24th April 2014 - Endurance Swim Session

Thursday, 24th April 2014 – Endurance Swim Session
Warm Up
300m Front crawl – easy
100m As 50m finger drag drill, 50m front crawl on 20s rest
2x 50m Front crawl – kick on 10s rest
100m As 50m fist drill, 50m front crawl on 20s rest
2x 50m Front crawl – pull on 10s rest
100m Front crawl – building
800m
Main Set
2-3x 400m Front crawl – pull and paddles on 40s rest
3x 100m front crawl – descending on 25s rest
2,200m – 2,900m
Main Set 2
5-8x 50m Front crawl – HARD on 30s rest
50m choice (not front crawl) on 30s rest
2,700m – 3,700m
Cool Down
200m Choice
2,400m – 3,900m

A standard Thursday main set – mixing some longer work with pull buoy and a few harder efforts. For the second half of the session we dropped the planned set and skipped back a couple of weeks and worked through a medley set instead.

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