CoachCox

Weekly Swim Sets: Thursday, 12th June 2014

Here are this week’s coached swim sessions presented in a neater, more readable format than my handwriting.

Tuesday, 10th June 2014 – Endurance Swim Session

Tuesday, 10th June 2014 - Endurance Swim Session

Tuesday, 10th June 2014 – Endurance Swim Session
Warm Up
400m Front crawl – easy
2x 50m As 25m front scull, 25m front crawl on 10s rest
100m Front crawl – pull
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl – pull
2x 50m Front crawl – kick on 10s rest
100m Front crawl – pull
1,000m
Main Set
200m Front crawl – pull, easy on 30s rest
4x 50m Front crawl – building on 15s rest
200m Front crawl – pull, easy on 30s rest
400m Front crawl – hard, take your time on 60s rest
2-3x 200m Front crawl – pull, easy on 30s rest
2,400m – 2,600m
Cool Down
2x 50m Front crawl – kick
50m Choice (at least 50m not front crawl)
2,600m – 2,800m

Over the last couple of months the Tuesday group has built to around 600m of harder swimming each session in a variety of reps up to around 200m. It was time to push that up and give them a timed 400m effort. There were grumbles of course, as there always are when the word hard appears next to anything longer than 50m, but some good efforts were made to

Thursday, 12th June 2014 – Endurance Swim Session

Thursday, 12th June 2014 - Endurance Swim Session

Thursday, 12th June 2014 – Endurance Swim Session
Warm Up
100m Front crawl – easy
200m Front crawl – kick
300m Front crawl – pull
400m Front crawl – building (last 50m hard)
1,000m
Main Set
800m Front crawl – steady on 60s rest
400m Front crawl – pull and paddles on 45s rest
200m Front crawl – building (or hard for stronger swimmers) on 30s rest
400m Front crawl – pull and paddles on 45s rest
800m Front crawl – steady on 60s rest
3,600m
Medley Set
2x 2x 50m Fly drills (biondi and single arm) on 15s rest
2x 50m fly on 30s rest
4x 100m Medley on 30s rest
4,400m
Cool Down
200m Choice – easy
3,800m – 4,600m

I also upped the distance for reps in this morning’s session with some 800s as part of a long, steady main set. As usual the two lanes were split with the faster lane focussing on a medley set first before moving on to the front crawl endurance set.

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