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Weekly Swim Sets: Thursday, 9th April 2015

This week two sessions – the University pool doesn’t open early the day after a bank holiday, so I got a morning off. Wednesday and Thursday were back to normal, with one session being unusually busy and the other unusually quiet.

Wednesday, 8th April 2015 – Endurance Swim Session

Wednesday, 8th April 2015 - Endurance Swim Session

Wednesday, 8th April 2015 – Endurance Swim Session
Warm Up
300m Front crawl
50m Fist drill
100m 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
100m Front crawl – steady on 15s rest
50m Front crawl – hard on 30s rest
200m Front crawl – steady on 20s rest
50m Front crawl – hard on 30s rest
300m Front crawl – steady on 30s rest
50m Front crawl – hard on 30s rest
300m Front crawl – steady on 30s rest
50m Front crawl – hard on 30s rest
200m Front crawl – steady on 20s rest
50m Front crawl – hard on 30s rest
100m Front crawl – steady on 15s rest
50m Front crawl – hard on 30s rest
2,300m
Cool Down
100m As 50m fist, 50m front crawl
100m Front crawl
100m Choice (mix strokes)
2,700m

A busy pool this morning with just over 20 swimmers to deal with. Fortunately, Wednesday’s swim set was straightforward, a pyramid set mixed with some hard reps to keep things interesting. Simple enough that while I was focussed on an individual lane the other swimmers could still make progress.

Thursday, 9th April 2015 – Endurance Swim Session

Thursday, 9th April 2015 - Endurance Swim Session

Thursday, 9th April 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl kick on 10s rest
100m Front crawl
100m As 50m 6-1-6 drill, 50m front crawl
100m As 50m 6-3-6 drill, 50m front crawl
100m Front crawl
2x 50m Front crawl – building on 15s rest
900m
Main Set
400m Front crawl – steady on 40s rest
200m Front crawl – building on 40s rest
100m Front crawl – hard on 40s rest
100m Front crawl – hard on 40s rest
200m Front crawl – building on 40s rest
400m Front crawl – steady on 40s rest
2,300m
Main Set 2
3x 250m Front crawl – steady on 40s rest
50m front crawl – hard on 30s rest
3,200m
Cool Down
2x 50m Front crawl kick on 15s rest
100m Front crawl – easy
100m Other stroke – not front crawl
2,600m – 3,500m

This morning’s session was quiet – three swimmers in total, only one staying for the full 90 minutes. An inverted pyramid this time, building intensity as distances reduce.

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