CoachCox

Weekly Swim Sets: Thursday, 22nd May 2014

I kept the pressure on in this week’s pair of coached swim sessions, increasing the hard efforts to 200m on Tuesday and lots of work with paddles on Thursday.

Tuesday, 20th May 2014 – Endurance Swim Session

Tuesday, 20th May 2014 - Endurance Swim Session

Tuesday, 20th May 2014 – Endurance Swim Session
Warm Up
400m Front crawl – sighting practice
200m Front crawl – pull
2x 100m Front crawl – building on 20s rest
800m
Main Set
3x 100m Front crawl – steady on 20s rest
200m front crawl – hard on 45s rest
300m front crawl – pull on 30s rest
2,600m
Cool Down
2x 50m As 25m front crawl kick, 25m backstroke
2x 50m As 25m backstroke kick, 25m front crawl
2,800m

This week’s set is straightforward, but the move up to 200m hard wasn’t too well received! I reassured the swimmers it’s about as long as I’ll push them right now. A good set this week and some pleasing progress in the slower lanes too.

Thursday, 22nd May 2014 – Endurance Swim Session

Thursday, 22nd May 2014 - Endurance Swim Session

Thursday, 22nd May 2014 – Endurance Swim Session
Warm Up
300m Front crawl – easy
2x 50m As 25m front scull, 25m front crawl on 15s rest
100m Front crawl – easy
2x 50m As 25m mid scull, 25m front crawl on 15s rest
100m Front crawl – easy
2x 50m As 25m rear scull, 25m front crawl on 15s rest
100m Front crawl – easy
100m Front crawl – building
1,000m
Main Set
3-4x 400m Front crawl – pull and paddles on 40s rest
2x 50m front crawl – hard on 30s rest
2,500m-3,000m
Medley Set
2x 4x 50m Fly drill (biondi drill) on 20s
2x 50m fly on 30s
2x 2x 50m Backstroke – kick on 20s rest
2x 50m backstroke – drill, catchup on 20s rest
2x 50m backstroke on 20s rest
3,700m – 4,200m
Cool Down
200m Choice
3,900m – 4,400m

Again the pool was divided one lane working through the main set and a single swimmer in the other working through the medley set. Of course we also deviated from the plan. The warm up involved more repetitions of the front scull drill to improve position and correct a few mistakes. After that the main lane got on with the set as described while my solo medley swimmer focussed on fly; we’re working on serious timing issues so it was back to basics with numerous repetitions of the biondi drill. Some progress made I think but plenty to work on.

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