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
| 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
| 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.
