CoachCox

Weekly Swim Sets: Thursday, 9th October 2014

Three different swim plans this week as I’m covering an additional session this evening.

Tuesday, 7th October 2014 – Endurance Swim Session

Tuesday, 7th October 2014 - Endurance Swim Session

Tuesday, 7th October 2014 – Endurance Swim Session
Warm Up
400m Front crawl – bilateral breathing
4x 50m Front crawl – breathing every 3, 4, 5, 6 on 20s rest
100m Front crawl – easy
3x 50m Front crawl – descending on 15s rest
850m
Main Set
6-9x 200m Front crawl
1: steady on 30s rest
2: pull, bilateral breathing on 30s rest
3: building on 45s rest
2,050m – 2,650m
Cool Down
50m Front crawl – easy
50m Choice (not front crawl)
2,150m – 2,750m

A mostly steady set for Tuesday with a focus on breathing patterns. Bilateral breathing was more of a challenge for some than others and while I don’t advocate a specific breathing pattern it’s useful to be able to vary and for those that avoid it breathing bilaterally can reveal stroke imbalances.

Thursday morning, 9th October 2014 – Endurance Swim Session

Thursday morning, 9th October 2014 - Endurance Swim Session

Thursday morning, 9th October 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m As 25m front scull, 25m front crawl on 10s rest
100m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl
2x 100m Front crawl – building on 20s rest
900m
Main Set
2x 100m Front crawl on 20s rest
1: pull
2: building
2x 200m Front crawl on 30s rest
1: pull
2: building
2x 300m Front crawl on 40s rest
1: pull
2: building
2x 400m Front crawl on 50s rest
1: pull
2: building
2,900m
Main Set 2
4x 100m Front crawl – easy on 30s rest
50m front crawl – hard on 30s rest
3,500m
Cool Down
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl – easy, focus on catch
100m Choice
3,200m – 3,800m

More steady work on Thursday morning too. A simple set that mixes pull with some building reps for a little more work.

Thursday evening, 9th October 2014 – Endurance Swim Session
Warm Up
200m Front crawl
2x 50m Front crawl – kick on 10s rest
100m Front crawl – easy
2x 50m As 25m fist drill, 25m front crawl on 10s rest
2x 100m Front crawl – building on 25s rest
700m
Main Set
4x 200m Front crawl – easy on 30s rest
100m front crawl – steady on 20s rest
50m front crawl – hard on 20s rest
2,100m
Main Set 2
4-8x 50m Front crawl – hard on 30s rest
2,300m – 2,500m
Cool Down
200m Choice
2,500m – 2,700m

I’ll be coaching this later today. As I’m not familiar with this group I’ve kept things simple and given myself room to adjust depending on athlete speeds. I’ve also allowed regular rest intervals so there’s an opportunity to give input if needed.

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