CoachCox

Weekly Swim Sets: Thursday, 23rd October 2014

As usual, a pair of swim sessions I put together for the local tri club this week.

Tuesday, 21st October 2014 – Endurance Swim Session

Tuesday, 21st October 2014 - Endurance Swim Session

Tuesday, 21st October 2014 – Endurance Swim Session
Warm Up
400m Front crawl – focus on rotation
2x 50m Front crawl – side kick on 10s rest
100m Front crawl
2x 50m 6-3-6 Drill on 10s rest
3x 50m Front crawl – descending on 15s rest
850m
Main Set
4-5x 200m Front crawl – pull on 40s rest
2x 50m front crawl – building on 20s rest
2,050m – 2,350m
Cool Down
2x 50m 6-3-6 Drill on 10s rest
100m Front crawl – easy
2,250m – 2,550m

Working on rotation from the hips in the warm up, followed by a main set that limited rotation with the pull buoy; I encouraged swimmers to stay focussed on rotation for the 50m reps of the main set. In the slower lanes we don’t always follow the main set and instead work on technique issues – the result was a breakthrough for the newest swimmer to the group, I should be able to move him up a lane or two shortly.

Thursday, 23rd October 2014 – Endurance Swim Session

Thursday, 23rd October 2014 - Endurance Swim Session

Thursday, 23rd October 2014 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m As 25m finger drag, 25m front crawl on 10s rest
100m Front crawl
3x 50m Front crawl – descending on 15s rest
750m
Main Set
4-5x 4x 100m Front crawl
1-3: steady on 20s rest
4: hard on 40s rest
2,350m – 2,750m
Main Set 2
3x 300m Front crawl – final 50m hard on 50s rest
3,250m – 3,650m
Cool Down
2x 50m As 25m finger drag, 25m front crawl on 10s rest
100m Front crawl – easy
2,550m – 3,850m

thursday sessions are always a much smaller group to work with and with a main set of 100s there’s lots of opportunity to give feedback and input into strokes. Pleasingly a bit of individual work on technique resulted in the second breakthrough of the week for another of my swimmers. A pretty succesful week pool side.

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