CoachCox

Weekly Swim Sets: Thursday, 19th June 2014

You get a bonus swim plan this week as I covered an additional club session on Wednesday. Here they are:

Tuesday, 17th June 2014 – Endurance Swim Session

Tuesday, 17th June 2014 - Endurance Swim Session

Tuesday, 17th June 2014 – Endurance Swim Session
Warm Up
200m Front crawl – easy
200m Front crawl – kick
200m Front crawl – pull
4x 25m Front crawl – descending on 15s rest
700
Main Set
5-6x 300m Front crawl – drafting (change lead every 50m) on 40s rest
4x 25m Front crawl – HARD on 30s rest
2,300m – 2,600m
Cool Down
50m Front crawl – kick
100m Backstroke
50m Front crawl
2,500m – 2,800m

I gave the group an easier session (in my opinion anyway) this week with more drafting practice and a very limited number of sprints. If you’ll be swimming this solo then I suggest substituting the 300s drafting with a broken 300 taking 3s rest every 100m within it.

Wednesday, 18th June 2014 – Endurance Swim Session

Wednesday, 18th June 2014 - Endurance Swim Session

Wednesday, 18th June 2014 – Endurance Swim Session
Warm Up
200m Front crawl – easy
2x 50m Front crawl – side kicking on 10s rest
2x 50m 6-1-6 drill (6 kicks, 1 stroke, 6 kicks) on 10s rest
2x 50m 6-3-6 drill (6 kicks, 3 strokes, 6 kicks) on 10s rest
200m Front crawl – pull
700m
Main Set
2-4x 200m Front crawl – easy on 30s rest
100m front crawl – steady on 20s rest
50m front crawl – hard on 10s rest
100m front crawl – steady on 20s rest
1,600m – 2,500m
Cool Down
100m Choice – easy
1,700m – 2,600m<

I wasn’t familiar with the Wednesday group so I kept the plans pretty simple with a mix of drills and a little pace variation for the main set. Reminiscent of the sessions I was setting on Tuesdays earlier in the year I think, but seemed to work well.

Thursday, 19th June 2014 – Endurance Swim Session

Thursday, 19th June 2014 - Endurance Swim Session

Thursday, 19th June 2014 – Endurance Swim Session
Warm Up
800m Front crawl
every 4th length breaststroke/backstroke
800m
Main Set
3-4x 600m Front crawl – steady on 45s rest
every 4th length hard
2,600m – 3,200m
Medley Set
2x 50m Fly – drill (biondi) on 10s rest
50m backstroke – drill (single arm) on 10s rest
50m breaststroke – drill (2 strokes, 1 kick) on 10s rest
50m front crawl – drill (catch up) on 10s rest
100m medley on 30s rest
200m Medley on 60s rest
3,400m – 4,000m
Alternative Non-Medley Set
4x 100m Front crawl – steady on 20s rest
8x 50m Front crawl – alternating easy/hard on 20s rest
3,400m – 4,000m
Cool Down
400m Choice – alternate stroke every 50m
3,000m – 4,400m

Ten swimmers at this morning’s session, I can’t remember the last time I had double figures on a Thursday! A lot of options in the set today, because of the number and mix of swimmers I skipped the medley set this week and focussed on front crawl.

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