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Weekly Swim Sets: Thursday, 26th June 2014

Back to the usual two swim sessions this week. Tuesday throwing in a few sprints and Thursday keeping things long.

Tuesday, 24th June 2014 – Endurance Swim Session

Tuesday, 24th June 2014 - Endurance Swim Session

Tuesday, 24th June 2014 – Endurance Swim Session
Warm Up
300m Front crawl – easy
2x 25m Front crawl – fast kick on 10s rest
200m Front crawl
2x 25m Front crawl – building on 10s rest
100m Front crawl
2x 25m Front crawl – hard to easy on 10s rest
750m
Main Set
5-8x 200m Front crawl – steady on 30s rest
2x 25m front crawl – best effort on 30s rest
2,000m – 2,750m
Cool Down
100m Not front crawl
100m Alternating front crawl kick, front crawl every 25m
2,200m – 2,950m

A change of pace. we’ve been throwing in harder efforts for a while now, but stepped up the intensity again with more rest to go with it.

Thursday, 26th June 2014 – Endurance Swim Session

Thursday, 26th June 2014 - Endurance Swim Session

Thursday, 26th June 2014 – Endurance Swim Session
Warm Up
200m Front crawl
2x 50m Front crawl – kick on 10s rest
200m Front crawl – pull
2x 50m Front crawl – kick on 10s rest
200m Front crawl – building
2x 50m Front crawl – kick on 10s rest
900m
Main Set
400m Front crawl on 30s rest
2x 200m Front crawl on 10s rest
30s rest
4x 100m Front crawl on 5s rest
Second time through for a longer set – 30s rest
400m Front crawl on 30s rest
2x 200m Front crawl on 10s rest
30s rest
4x 100m Front crawl on 5s rest
2,100m – 3,300m
Main Set 2
6x 50m Front crawl – building on 15s rest
6x 50m Front crawl – hard to easy on 15s rest
2,700m – 3,900m
Cool Down
100m Choice – easy
100m Front crawl – kick
100m Front crawl – easy
3,000m – 4,200m

While there was a little variety of pace for those who made it to the second main set, for the most part today’s session was long. Breaking down 400s in different ways for a little variety.

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