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Weekly Swim Sets: Thursday, 12th March 2015

First week back home and I’m not enjoying the earlier starts or lack of sunshine at the pool. As I’ve been away for a couple of weeks I’ve opted for simpler sets, light on drills, but with some variation on pace.

Tuesday, 10th March 2015 – Endurance Swim Session

Tuesday, 10th March 2015 - Endurance Swim Session

Tuesday, 10th March 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 25m Front crawl – building on 10s rest
200m Front crawl – steady
2x 50m Front crawl – building on 20s rest
100m Front crawl – moderate
800m
Main Set
400m Front crawl – pull on 60s rest
100m Front crawl – hard on 30s rest
300m Front crawl – pull on 45s rest
2x 100m Front crawl – hard on 30s rest
200m Front crawl – pull on 30s rest
3x 100m Front crawl – hard on 30s rest
100m Front crawl – pull on 15s rest
2,400m
Cool Down
200m Choice
2,600m

It’s March, race season isn’t too far away, so I’m starting to up the proportion of hard swimming in the sets to push swimmers a little more.

Wednesday, 11th March 2015 – Endurance Swim Session

Wednesday, 11th March 2015 - Endurance Swim Session

Wednesday, 11th March 2015 – Endurance Swim Session
Warm Up
200m Front crawl – easy
2x 50m Front crawl kick on 10s rest
200m Front crawl – steady
2x 50m Front crawl – building on 15s rest
200m Front crawl – steady
2x 50m Front crawl – building on 15s rest
900m
Main Set
3x 100m Front crawl – steady on 20s rest
3x 100m Front crawl – steady on 25s rest
1-2: Steady
3: Building
3x 100m Front crawl – steady on 30s rest
1: Steady
2-3: Building
3x 100m Front crawl – steady on 35s rest
1-2: Building
3: Hard
3x 100m Front crawl – steady on 40s rest
1: Building
2-3: Hard
2,400m
Cool Down
2x 50m Front crawl kick on 15s rest
100m Front crawl – easy
100m Choice
2,700m

Much like Tuesday a set focussed on swimming and one that gradually ramps up the intensity of the main set.

Thursday, 12th March 2015 – Endurance Swim Session

Thursday, 12th March 2015 - Endurance Swim Session

Thursday, 12th March 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m As 25m front scull, 25m front crawl 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
2-3x 400m Front crawl – pull on 60s rest
200m Front crawl – building on 60s rest
100m Front crawl – hard on 60s rest
2,300m – 3,000m
Main Set 2
4x 200m Front crawl – 25m hard, 175m steady on 40s rest
3,100m – 3,800m
Cool Down
200m Choice
2,500m – 4,000m

Finally, today’s session: a couple of catch drills in the warm up then a main set of good volume with a little bit of hard work each time round.

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