CoachCox

Weekly Swim Sets: Thursday, 15th January 2015

In this week’s three swim sessions the pull buoy makes a return. We also experimented with putting the buoy in different places (to be clear – down by the ankles) and with tying legs together using bands.

Tuesday, 13th January 2015 – Endurance Swim Session

Tuesday, 13th January 2015 - Endurance Swim Session

Tuesday, 13th January 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m As 25m front scull, 25m front crawl on 10s rest
300m Front crawl – pull
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl – alternating 25m easy, 25m hard
900m
Main Set
3-4x 300m Front crawl – pull on 45s rest
2x 50m front crawl – 1st: building, 2nd: hard on 15s rest
2,100m – 2,500m
Cool Down
100m Front crawl – easy
200m Choice (mix strokes)
2,400m – 2,800m

A little bit of work on the catch opened Tuesday’s session, then a main set focussed on some volume with a touch of speed. For the fastest lanes we made the 50m reps harder by experimenting with some band-only swimming.

Wednesday, 14th January 2015 – Endurance Swim Session

Wednesday, 14th January 2015 - Endurance Swim Session

Wednesday, 14th January 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – catch up on 10s rest
200m Front crawl – pull
2x 50m Front crawl – half catch up on 10s rest
100m Front crawl – building
900m
Main Set
2x 400m Front crawl on 60s rest
1: pull
2: final 50m hard
2x 200m Front crawl on 40s rest
1: pull
2: final 50m hard
2x 100m Front crawl on 20s rest
1: pull
2: final 50m hard
2x 50m Front crawl on 10s rest
1: pull
2: hard
4x 50m Front crawl – building hard on 30s rest
2,600m
Cool Down
100m Front crawl – pull, easy
200m Choice
2,900m

Wednesday’s session opened with a couple of drills for stroke timing before heading into a big volume main set.

Thursday, 15th January 2015 – Endurance Swim Session

Thursday, 15th January 2015 - Endurance Swim Session

Thursday, 15th January 2015 – Endurance Swim Session
Warm Up
800m Front crawl – every 4th length backstroke
4x 50m Front crawl – building on 20s
1,000m
Main Set
2-3x 400m Front crawl – pull (buoy at ankles) on 60s rest
200m front crawl – building on 40s rest
2,200m – 2,800m
Main Set 2
2x 50m Fly drill (biondi) on 15s rest
2x 50m As 25m fly drill (single arm), 25m fly on 20s rest
2x 50m Fly on 25s rest
2x 100m Medley on 30s rest
2,700m – 3,300m
Cool Down
2x 50m Front crawl – kick on 10s rest
100m Choice
2,400m – 3,500m

Again volume. No specific drill work in this morning’s set, but we tried swimming holding the pull buoy between the ankles to really focus on maintaining the core and legs straight while swimming.

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