CoachCox

Weekly Swim Set: Thursday, 28th August 2014

There was no Tuesday swim this week – the University pool extended the bank holiday by a day allowing me an extra lie in, but that means I’ve only one swim session to offer you.

Thursday, 28th August 2014 – Endurance Swim Session

Thursday, 28th August 2014 - Endurance Swim Session

Thursday, 28th August 2014 – Endurance Swim Session
Warm Up
200m Front crawl – easy
2x 50m As 25m front scull, 25m front crawl on 10s rest
2x 50m As 25m mid scull, 25m front crawl on 10s rest
2x 50m As 25m rear scull, 25m front crawl on 10s rest
2x 50m As 25m scull progression, 25m front crawl on 10s rest
200m Front crawl
2x 50m Front crawl – building on 10s rest
900m
Main Set
8-10x 200m Front crawl – consistent pacing on 30s rest
These should not be easy/steady, push a little.
2,500m – 2,900m
Main Set 2
4x 100m Front crawl – easy/steady on 20s rest
100m Front crawl – building to best effort on 30s rest
3,300m – 3,700m
Cool Down
2x 50m Front crawl – kick on 10s rest
2x 50m Choice on 20s rest
100m Front crawl
3,600m – 4,000m

Drills are very much back during the warm up, again chosen based on the swimmers signed up for the sessions, there’s a lot of work to be done on elements of the catch and pull through. After that a challenging main set of 200s, trying to keep a consistent effort with pacing approaching threshold.

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