CoachCox

Weekly Swim Sets: Thursday, 13th November 2014

Another week, another set of swim plans. As it’s the off season the sets focus more on technique – usually with a few drills in the warm up and a moderate main set that gives me chance to give individual input to some of the swimmers.

Tuesday, 11th November 2014 – Endurance Swim Session

Tuesday, 11th November 2014 - Endurance Swim Session

Tuesday, 11th November 2014 – Endurance Swim Session
Warm Up
400m Front crawl – focus on catch
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 50m Front crawl – building on 15s rest
900m
Main Set
3-4x 2x 100m Front crawl – steady on 20s rest
50m as 25m doggy paddle, 25m front crawl on 20s rest
100m front crawl – building on 30s rest
1,950m – 2,300m
Cool Down
2x 50m Front crawl – kick on 15s rest
100m Front crawl – easy
2,150m – 2,500m

This week I made Tuesday’s emphasis the catch. Sculling to get a feel for the very front of the stroke, doggy paddle to practice a higher elbow and engaging the whole forearm in the stroke.

Wednesday, 12th November 2014 – Endurance Swim Session

Wednesday, 12th November 2014 - Endurance Swim Session

Wednesday, 12th November 2014 – Endurance Swim Session
Warm Up
400m Front crawl
50m 6-1-6 Drill
100m Front crawl
50m 6-3-6 Drill
100m Front crawl
2x 50m Front crawl – last 15m hard on 20s rest
800m
Main Set
4-5x 200m Front crawl – steady on 40s rest
2x 50m front crawl – last 15m hard on 20s rest
2,000m – 2,300m
Cool Down
100m Front crawl – easy
2x 50m 6-1-6 Drill on 15s rest
100m Choice
2,300m – 2,600m

Wednesday I turned the focus towards rotation using the 6-1-6 and 6-3-6 drills to develop body position and to emphasise rotation as part of the stroke.

Thursday, 13th November 2014 – Endurance Swim Session

Thursday, 13th November 2014 - Endurance Swim Session

Thursday, 13th November 2014 – Endurance Swim Session
Warm Up
200m Front crawl on 20s rest
50m Front crawl – kick on 10s rest
150m Front crawl on 20s rest
50m Front crawl – kick on 10s rest
100m Front crawl on 20s rest
50m Front crawl – kick on 10s rest
4x 50m Front crawl – odds easy, evens hard on 20s rest
800m
Main Set
4-6x 300m Front crawl – steady on 45s rest
2,000m – 2,600m
Main Set 2
6-8x 50m Front crawl – odds easy, evens hard on 30s rest
2,600m – 3,400m
Cool Down
200m Alternating 50m front crawl, 50m another stroke
2,200m – 3,600m

Thursday’s session didn’t have a specific focus. It’s the smallest group of the week, so I kept things general and gave each swimmer individual input and advice throughout the session.

Comments

CoachCox

Coaching

Ironman Training

Ironman Analysis