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
| 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
| 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
| 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.
