CoachCox

Weekly Swim Sets: Thursday, 29th May 2014

Here’s the usual pair of endurance swim sessions for the week.

Tuesday, 27th May 2014 – Endurance Swim Session

Tuesday, 27th May 2014 - Endurance Swim Session

Tuesday, 27th May 2014 – Endurance Swim Session
Warm Up
250m Front crawl – easy
200m Front crawl – pull
150m Front crawl – steady
100m Front crawl – kick
50m Front crawl – building
750m
Main Set
200m Front crawl – pull, easy on 30s rest
50m Front crawl – hard on 20s rest
200m Front crawl – pull, easy on 30s rest
100m Front crawl – hard on 30s rest
200m Front crawl – pull, easy on 30s rest
150m Front crawl – hard on 40s rest
200m Front crawl – pull, easy on 30s rest
200m Front crawl – hard on 50s rest
200m Front crawl – pull, easy on 30s rest
200m Front crawl – hard
2,450m
Cool Down
50m Front crawl -kick
50m Backstroke – easy
50m Backstroke -kick
50m Front crawl – easy
2,650m

Lots of pull work and plenty of hard swimming through this main set, alternating between the two to use some easy pull for recovery and a focus on technique.

Thursday, 29th May 2014 – Endurance Swim Session

Thursday, 29th May 2014 - Endurance Swim Session

Thursday, 29th May 2014 – Endurance Swim Session
Warm Up
400m Choice – mix of strokes
2x 50m Front crawl – kick on 15s rest
200m Front crawl – pull
100m Front crawl – kick
2x 50m Front crawl – building on 15s rest
900m
Main Set
4x 500m Front crawl on 60s rest
1: steady
2: paddle and pull
3: every 3rd length hard (4th length in 25m pool)
4: 200m steady, 50m easy, 250m hard
2,900m
Medley Set
100m Front crawl on 30s rest
2x 50m Breaststroke drills (2 kick, 1 stroke) on 20s rest
100m Breaststroke on 30s rest
2x 50m Fly drills (biondi) on 20s rest
2x 50m Fly on 20s rest
2x 50m Backstroke drills (catchup) on 20s rest
100m Backstroke on 30s rest
2x 50m Fly drills (biondi) on 20s rest
100m Medley on 30s rest
3,800m
Cool Down
2x 50m Front crawl – kick
200m Front crawl – very easy pull
4,100m

As usual this session was split – one lane focussed on medley, the other on front crawl. Solid sessions for both of them and the medley group are making some progress now. Of course the sets were also adjusted and a lot more time was spent going over the biondi drill and developing fly timing; I’ve said it before, but we are slowly making progress there.

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