CoachCox

Weekly Swim Sets: Thursday, 4th December 2014

As usual three more swim sessions coached for the local Triathlon club.

Tuesday, 2nd December 2014 – Endurance Swim Session

Tuesday, 2nd December 2014 - Endurance Swim Session

Tuesday, 2nd December 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m 6-1-6 Drill on 15s rest
50m front crawl on 15s rest
2x 50m 6-3-6 Drill on 15s rest
50m front crawl on 15s rest
3x 50m Front crawl – descending on 15s rest
850m
Main Set
12-15x 100m Front crawl – consistently paced on 20s rest
2,050m – 2,350m
Cool Down
2x 50m 6-3-6 Drill on 20s rest
50m front crawl on 20s rest
100m Choice
2,350m – 2,650m

Tuesday’s session focussed a little bit on body position and rotation. The main set itself was very simple – lot’s of 100s. I wasn’t entirely happy with how the second session ran, one of those days where I didn’t feel I delivered enough support to some of the swimmers.

Wednesday, 3rd December 2014 – Endurance Swim Session

Wednesday, 3rd December 2014 - Endurance Swim Session

Wednesday, 3rd December 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m As 25m straight-arm recovery, 25m front crawl on 15s rest
100 Front crawl
2x 50m As 25m finger drag, 25m front crawl on 15s rest
100 Front crawl
2x 50m Front crawl – 25m hard, 25m easy on 15s rest
800m
Main Set
4-6x 200m Front crawl – steady on 40s rest
100m front crawl – 25m hard, 75m easy on 20s rest
2,000m – 2,600m
Cool Down
100m Front crawl – easy
100m Choice
2,200m – 2,800m

Wednesday worked on stroke recovery a little, not an area I hugely work, but one that can help in certain cases. Other than that the main set was a little more complex than Tuesday’s with some variation of pace involved.

Thursday, 4th December 2014 – Endurance Swim Session

Thursday, 4th December 2014 - Endurance Swim Session

Thursday, 4th December 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – kick on 15s rest
50m Front crawl – count strokes on 10s rest
50m Front crawl – easy on 10s rest
3x 50m Front crawl – reducing stroke count on 15s rest
50m front crawl – descending on 15s rest
800m
Main Set
300m Front crawl – pull on 50s rest
100m Front crawl – 75m easy, 25m hard on 30s rest
200m Front crawl – pull on 40s rest
200m Front crawl – 150m easy, 50m hard on 40s rest
100m Front crawl – pull on 30s rest
300m Front crawl – 200m easy, 100m hard
2,000m
Main Set 2
4x 200m Front crawl – steady on 30s rest
50m Backstroke – easy on 15s rest
3,000m
Cool Down
2x 50m Front crawl – kick on 10s rest
100m Front crawl – easy
100m Choice – not front crawl
2,300m – 3,300m

The final session of the week required a bit more concentration from my swimmers, but the main set went smoothly. For the remainder of the session I helped one swimmer to improve their backstroke, had another focus on developing a more efficient kick and worked carefully on the front crawl catch with a third. I like the smaller session size and the ability to break away from the plan and focus on individual needs that I have on Thursdays.

Comments