CoachCox

Weekly Swim Sets: Thursday, 15th May 2014

Sometimes the introduction is the hardest part of a swim blog to write, but this week it’s the one year anniversary of the swim sessions blog! In that time I’ve posted roughly 90 different swim sets (which I should probably put together into a booklet at some point), you can find all the posts here and for nostalgia the first post here.

Tuesday, 13th May 2014 – Endurance Swim Session

Tuesday, 13th May 2014 - Endurance Swim Session

Tuesday, 13th May 2014 – Endurance Swim Session
Warm Up
400m Front crawl – easy
2x 50m Front crawl – easy on 10s rest
100m Front crawl – steady
2x 50m As 25m fist drill, 25m front crawl – easy on 10s rest
100m Front crawl – building
800m
Main Set
3x 2x 150m Front crawl – steady, pull on 30s rest
100m front crawl – hard on 40s rest
2x 150m Front crawl – hard on 40s rest
100m front crawl – steady, pull
2,400m
Cool Down
200m Choice
2,600m

Not used the pull buoy much in recent Tuesday sessions so I thought I’d bring it back in and then ramp up the harder lengths a little in the process. On a personal plus for once I slept well before the 5am start and it was amazing how much better coaching the session feels when I’m awake!

Thursday, 15th May 2014 – Endurance Swim Session

Thursday, 15th May 2014 - Endurance Swim Session

Thursday, 15th May 2014 – Endurance Swim Session
Warm Up
400m Front crawl – easy
2x 50m As 25m doggy paddle, 25m front crawl on 10s
2x 50m As 25m front scull, 25m front crawl on 10s
2x 100m Front crawl – building on 20s
800m
Main Set
5x 100m Front crawl
1-3: steady on 20s rest
4-5: pull and paddles on 30s rest
5x 100m Front crawl
1-3: steady on 20s rest
4-5: hard on 30s rest
5x 100m Front crawl
1-2: steady on 20s rest
3-5: pull and paddles on 30s rest
5x 100m Front crawl
1-2: steady on 20s rest
3-5: hard on 30s rest
2,800m
Medley Main Set
2x 2x 50m Breaststroke drill (2 kicks, 1 stroke; 2 stroke, 1 kick) on 15s rest
100m breaststroke on 30s rest
2x 2x 50m Fly drill (kick; single arm) on 20s rest
100m fly on 30s rest
2x 100m Medley on 30s rest
3,800m
Cool Down
200m Choice
3,000m – 4,000m

Once again I divided the 2 lanes with one sticking with front crawl and the other following the warm up with the medley main set. As usual there were repetitions and deviations to focus on the swimmers needs and correct errors in the drills. One swimmer in the medley lane just cannot get the timing right on fly, but we are dangerously close to cracking it and then onwards to developing the fitness for 400 IM.

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