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
| 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
| 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.
