CoachCox

Weekly Swim Sets: Thursday, 26th March 2015

This week I have three swim plans, only two of which I coached. I wasn’t feeling well at the start of the week so passed on the session plan for others to coach. I was feeling better by Wednesday though and normal service resumed for the rest of the week.

I don’t have a picture of the Tuesday session, but I do have a PDF you can download instead: Tuesday, 24th March 2015 Swim Session.

Tuesday, 24th March 2015 – Endurance Swim Session
Warm Up
200m Front crawl – easy
50m Side kicking (front crawl)
100m Front crawl
50m 6-1-6 Drill
100m Front crawl
50m 6-3-6 Drill
100m Front crawl
3x 50m Front crawl – descending on 20s rest
800m
Main Set
3-4x 100m Front crawl – easy on 25s rest
50m Front crawl – hard on 25s rest
400m Front crawl – steady on 60s rest
3-4x 100m Front crawl – easy on 25s rest
50m Front crawl – hard on 25s rest
2,100m-2,400m
Cool Down
2x 50m Front crawl kick on 15s rest
100m Front crawl – easy
100m Choice (not front crawl)
2,400m – 2,700m

The session opens with some drills for body balance and rotation and moves on to a fairly typical mixed pace main set. I can’t comment further as I didn’t see this one in action.

Wednesday, 25th March 2015 – Endurance Swim Session

Wednesday, 25th March 2015 - Endurance Swim Session

Wednesday, 25th March 2015 – Endurance Swim Session
Warm Up
300m Front crawl – easy
2x 50m As 25m front scull, 25m front crawl on 10s rest
50m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl
3x 50m Front crawl – descending on 20s rest
800m
Main Set
3x 300m Front crawl – steady on 50s rest
200m Front crawl – 1-2: building, 3: hard on 40s rest
2,300m
Extra Set
2x 150m Front crawl – steady on 30s rest
100m Front crawl – hard on 30s rest
2,800m
Cool Down
200m Choice (mix strokes)
2,500m – 3,000m

Wednesday’s session begins with a couple of regular drills that focus on the catch. I then went for slightly longer reps in the main set with some tough 200s each round. A good session and I was pleased to see some progress on times from some of the swimmers.

Thursday, 26th March 2015 – Endurance Swim Session

Thursday, 26th March 2015 - Endurance Swim Session

Thursday, 26th March 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 15s rest
50m Front crawl – easy
2x 50m As 25m catch up, 25m front crawl on 15s rest
50m Front crawl – easy
3x 100m Front crawl – 75m easy, 25m hard on 20s rest
1,000m
Main Set
10x 200m Front crawl – steady/moderate, consistent pacing on 40s rest
3,000m
Main Set 2
8x 50m Front crawl on 30s rest
Odds: easy
Evens: hard
3,400m
Cool Down
2x 50m As 25m catch up, 25m front crawl on 20s rest
100m Front crawl – easy
3,200m – 3,600m

A very, very simple session for Thursday – lots of 200s kept at an even pace. I kept close watch to make sure neither times or technique slipped over the 2,000m main set. We finished with a little speed work and a few hard 50s.

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