CoachCox

Weekly Swim Sets: Thursday, 27th November 2014

This week’s set of swim session plans for the local triathlon club.

Tuesday, 25th November 2014 – Endurance Swim Session

Tuesday, 25th November 2014 - Endurance Swim Session

Tuesday, 25th November 2014 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – building on 15s rest
200m Front crawl – pull
2x 50m Front crawl – building
800m
Main Set
4x 200m Front crawl – broken as 175m steady, 5s rest, 25m hard on 30s rest
3-4x 200m Front crawl – broken as 150m steady, 5s rest, 50m hard on 40s rest
2,200m – 2,400m
Cool Down
100m Front crawl – kick
100m Front crawl
100m Choice
2,500m – 2,700m

For the last month or two Tuesday sessions have had a focus and I’ve been giving lots of input to swimmers to focus them on technique. This week I thought I’d give them a break and have a session where they just needed to swim. Of course I still offered the odd bit of advice, but overall a very straightforward session with a mix of pacings.

Wednesday, 26th November 2014 – Endurance Swim Session

Wednesday, 26th November 2014 - Endurance Swim Session

Wednesday, 26th November 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – kick on 10s rest
100m Front crawl
2x 50m As 25m front scull, 25m front crawl on 15s rest
2x 50m As 25m doggy paddle, 25m front crawl on 15s rest
100m Front crawl
2x 50m Front crawl – building on 15s rest
900m
Main Set
4-5x 50m Front crawl – building on 30s rest
200m front crawl – steady on 40s rest
50m Front crawl – building on 30s rest
2,100m – 2,400m
Cool Down
100m Front crawl – easy
2x 50m Front crawl – kick on 15s rest
100m Choice (not front crawl)
2,400m – 2,700m

As I get to know the swimmers in the Wednesday group better I’m also getting to know their strengths and weaknesses – to be honest at this level all my groups are pretty similar. A few drills today focussed on the front of the stroke and the initial catch.

Thursday, 27th November 2014 – Endurance Swim Session

Thursday, 27th November 2014 - Endurance Swim Session

Thursday, 27th November 2014 – Endurance Swim Session
Warm Up
400m Front crawl
100m As 50m fist drill, 50m front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 15s rest
100m Front crawl – thumb to thigh
3x 50m Front crawl – descending on 20s rest
50m Front crawl – easy
900m
Main Set
100m Front crawl on 15s rest
100m Front crawl on 15s rest
200m Front crawl on 30s rest
100m Front crawl on 15s rest
200m Front crawl on 30s rest
300m Front crawl on 45s rest
100m Front crawl on 15s rest
200m Front crawl on 30s rest
300m Front crawl on 45s rest
400m Front crawl on 60s rest
2,900m
Main Set 2
8x 50m Front crawl – building on 30s rest
3,300m
Cool Down
200m Alternate stroke every 50m – easy
3,500m

I finished the week with a long set focussed on consistent pacing. A few drills to start (picked form the usual assortment for my Thursday group) and then into a main set that builds in volume. One swimmer extended the main set by reducing the distances again after reaching the 400m instead of doing some 50s.

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