CoachCox

Weekly Swim Sets: Thursday, 18th September 2014

The usual two swim sessions this week, only one of which I coached. A weekend break earned me a lie in on tuesday, so while I wrote the set, another coach delivered it.

Tuesday, 16th September 2014 – Endurance Swim Session
Warm Up
400m Front crawl – easy
200m Front crawl – pull
100m Front crawl – building
700m
Main Set
3-4x 400m Front crawl on 45s rest
4x 50m Front crawl – hard on 30s rest
2,100m – 2,500m
Cool Down
2x 50m Front crawl – kick on 10s rest
100m choice (not front crawl)
100m Front crawl – easy
2,400m – 2,800m

A simple session of 400s for Tuesday, finishing out with a few harder efforts.

Thursday, 18th September 2014 – Endurance Swim Session

Thursday, 18th September 2014 - Endurance Swim Session

Thursday, 18th September 2014 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m as 25m 6-1-6 drill, 25m front crawl on 10s rest
100m Front crawl
2x 50m as 25m 6-3-6 drill, 25m front crawl on 10s rest
100m Front crawl
2x 50m Front crawl – building on 10s rest
900m
Main Set
3x 100m Front crawl – steady on 20s rest
2x 50m Front crawl – hard on 20s rest
3x 200m Front crawl – steady on 30s rest
2x 50m Front crawl – hard on 20s rest
3x 300m Front crawl – steady on 40s rest
2x 50m Front crawl – hard on 20s rest
For a longer set add:
3x 400m Front crawl – steady on 50s rest
2x 50m Front crawl – hard on 20s rest
3,000m – 4,200m
Cool Down
200m Choice
3,200m – 4,500m

A big main set, mixing lots of steady reps with a few short, sharp efforts so we don’t get stuck at one speed.

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