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Weekly Swim Sets: Thursday, 1st May 2014

This week’s swim sessions – one tough, one not quite so tough. Although your mileage may vary depending on how you like your paddle work.

Tuesday, 29th April 2014 – Endurance Swim Session

Tuesday, 29th April 2014 - Endurance Swim Session

Tuesday, 29th April 2014 – Endurance Swim Session
Warm Up
200m Front crawl – easy
2x 50m Front crawl – kick on 10s rest
200m Front crawl – pull
2x 50m Front crawl – kick on 10s rest
200m Front crawl – build
800m
Main Set
3x 150m Front crawl – steady on 30s rest
3x 100m Front crawl – steady on 5s rest
50m front crawl – hard on 30s rest
3x 50m Front crawl – steady on 5s rest
100m front crawl – hard on 30s rest
3x 150m Front crawl – hard on 30s rest
2,600m
Cool Down
200m Choice
2,800m

The harder session of the week, probably the hardest set I’ve given this year. Simple to understand, not quite so easy to execute well and a variation in pace was lacking for certain lanes.

Thursday, 1st May 2014 – Endurance Swim Session

Thursday, 1st May 2014 - Endurance Swim Session

Thursday, 1st May 2014 – Endurance Swim Session
Warm Up
400m Front crawl – easy
2x 50m Front crawl – kick on 10s rest
400m Front crawl
100m Front crawl – kick on 10s rest
2x 50m Front crawl – build on 10s rest
900m
Main Set
100m Front crawl – pull and paddles on 10s rest
200m Front crawl on 20s rest
300m Front crawl – pull and paddles on 30s rest
400m Front crawl on 40s rest
500m Front crawl – pull and paddles on 50s rest
600m Front crawl
3,000m
Main Set 2
50m Fly single arm on 20s rest
100m Medley on 30s rest
50m Backstroke catch-up on 20s rest
100m Medley on 30s rest
50m Breaststroke (2 kicks, 1 pull) on 20s rest
100m Medley on 30s rest
50m Front crawl catch-up on 20s rest
100m Medley on 30s rest
2x 200m Medley on 40s rest
4,000m
Cool Down
200m Choice
3,200m – 4,200m

Another simple session. If I’m honest I wasn’t that happy with the session on paper, but it worked surprisingly well. Lots of distance and lots of paddle work for the main set and the usual medley sets after for the stronger swimmers while the slower lane worked on technique.

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