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Weekly Swim Sets: Thursday, 31st July 2014

I’m away this week, but I left behind two swim sessions for my Tuesday and Thursday squads.

Tuesday, 29th July 2014 – Endurance Swim Session
Warm Up
400m Front crawl
2x 100m Front crawl – kick on 20s rest
2x 100m Front crawl – building on 20s rest
800m
Main Set
3x 100m Front crawl – steady on 30s rest
3x 100m Front crawl – steady on 20s rest
3x 100m Front crawl – steady on 10s rest
3x 100m Front crawl – steady on 5s rest
Consistent pacing through 100s
Allow 60s break after 100s, before 50s.
8x 50m Front crawl
odds: best effort on 5s rest
evens: very easy (recovery from hard effort) on 30s rest
2,400m
Cool Down
50m Backstroke
50m Front crawl
50m Front crawl – kick
50m Choice
2,600m

Simple sessions a few steady paced hundreds on decreasing rest quickly followed by some 50m sprints with easy recovery swims to follow. Basically more of the sort of thing we’ve been doing for the last month.

Thursday, 31st July 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – kick on 10s rest
200m Front crawl
2x 50m Front crawl – kick, last 15m hard on 10s rest
100m Front crawl – building
800m
Main Set
6x 250m Front crawl on 45s rest
1: easy
2: 50m hard, 200m easy
3: 100m hard, 150m easy
4: 150m hard, 100m easy
5: 200m hard, 50m easy
6: 250m hard
2,300m
Main Set 2
2-3x 500m Front crawl – steady on 60s rest
3,300m – 3,800m
Cool Down
200m Choice
2,500m – 4,000m

Plenty of pace variation in the min set for this week’s session and for those in for the full 90 minutes some long reps at steady effort to round out the session.

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