CoachCox

Weekly Swim Sets: Thursday, 8th January 2015

The holidays are over and my alarm is set for 5am again – back to work. Three new swim sessions to start the New Year; nothing complicated this week to ease people back in after the break.

Tuesday, 6th January 2015 – Endurance Swim Session

Tuesday, 6th January 2015 - Endurance Swim Session

Tuesday, 6th January 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – kick 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
4x 400m Front crawl on 50s rest
1: focus on rotation, bilateral breathing
2: focus on finishing the stroke, keep it long
3: emphasise the kick
4: building
2,500m
Cool Down
2x 50m Front crawl – kick on 10s rest
200m Choice (mix strokes)
2,800m

Tuesday was the simplest set of the week built around a few 400s, each one revisiting a focus a previous Tuesday sessions. Overall a gentle welcome back for the swimmers.

Wednesday, 7th January 2015 – Endurance Swim Session

Wednesday, 7th January 2015 - Endurance Swim Session

Wednesday, 7th January 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – side kick on 10s rest
100m Front crawl
2x 50m 6-1-6 Drill on 10s rest
100m Front crawl
2x 50m 6-3-6 Drill on 10s rest
100m Front crawl
2x 50m Front crawl – building on 15s rest
900m
Main Set
4x 200m Front crawl on 40s rest
1-3: steady
4: building
4x 100m Front crawl on 20s rest
1-3: steady
4: building
4x 50m Front crawl on 10s rest
1-3: steady
4: building
2,300m
Main Set 2
8x 25m Front crawl on 20s rest
odd: easy
even: hard
2,500m
Cool Down
50m Choice (not front crawl)
100m Front crawl – easy
50m Choice (not front crawl)
2,500m – 2,700m

Another simple main set, but a little more technique work as part of the warm up. The focus was on body position and rotation, transitioning from side kicking through 6-1-6 and 6-3-6 drills.

Thursday, 8th January 2015 – Endurance Swim Session

Thursday, 8th January 2015 - Endurance Swim Session

Thursday, 8th January 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m As 25m catch up, 25m front crawl on 10s rest
2x 50m As 25m half catch up, 25m front crawl on 10s rest
100m Front crawl
3x 50m Front crawl – descending on 15s rest
850m
Main Set
5x 200m Front crawl – pull on 40s rest
100m front crawl – building on 20s rest
2,350m
Main Set 2
2x 2x 50m Fly – biondi drill on 15s rest
2x 50m Fly on 30s rest
3x 100m Medley on 30s rest
3,050m
Cool Down
100m Choice (not front crawl)
Front crawl – easy
100m Choice
2,650m – 3,350m

To finish off the week another simple main set (with some additional medley work for the faster lane) and a focus on stroke timing in the warm up. I’d planned to use my Wetronome with one of the swimmers, but sadly after 6 years it has finally given up the ghost – looks like I need to pick up a Tempo Trainer.

Comments

CoachCox

Coaching

Ironman Training

Ironman Analysis