CoachCox

Weekly Swim Sets: Wednesday, 24th December 2014

That’s it for swim coaching for 2014, here are my final two swim sessions of the year.

Tuesday, 23rd December 2014 – Endurance Swim Session

Tuesday, 23rd December 2014 - Endurance Swim Session

Tuesday, 23rd December 2014 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – single arm drill on 15s rest
100m Front crawl
4x 25m Unco drill on 10s rest
100m Front crawl
3x 50m Front crawl – descending on 10s rest
850m
Main Set
4x 100m Front crawl – easy on 20s rest
25m front crawl – hard on 20s rest
400m Front crawl – steady on 60s rest
4x 100m Front crawl – easy on 20s rest
25m front crawl – HARD on 30s rest
2,250m
Cool Down
2x 50m Front crawl – kick on 10s rest
100m Front crawl – easy
200m Choice – mix strokes
2,650m

My Christmas gift to Tuesday’s swimmers was some sprinting. After a focus on rotation in the warm up the main set was long, but interspersed with a small amount of very hard swimming.

Wednesday, 24th December 2014 – Endurance Swim Session

Wednesday, 24th December 2014 - Endurance Swim Session

Wednesday, 24th December 2014 – Endurance Swim Session
Warm Up
300m Front crawl – pull
200m Front crawl
100m Front crawl – kick
200m Front crawl – pull
100m Front crawl
50m Front crawl – kick
950m
Main Set
200m Front crawl – easy, pull on 30s rest
2x 100m Front crawl – building on 30s rest
200m Front crawl – easy, pull on 30s rest
4x 50m Front crawl – building on 20s rest
200m Front crawl – easy, pull on 30s rest
8x 25m Front crawl – building on 15s rest
2,150m
Cool Down
50m Front crawl – kick
100m Front crawl – pull
200m Front crawl – easy
2,500m

A simple session to finish the year. No drills to worry about this Wednesday – get in and swim. After an hour that was it for 2014.

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