CoachCox

Weekly Swim Sets: Thursday, 16th April 2015

Back to the usual three swim plans this week. A broad mix of work with sessions focussing on open water skills, sprint work and endurance.

Tuesday, 14th April 2015 – Endurance Swim Session

Tuesday, 14th April 2015 - Endurance Swim Session

Tuesday, 14th April 2015 – Endurance Swim Session
Warm Up
400m Front crawl – sighting on odd lengths
2x 50m Front crawl kick on 10s rest
100m Front crawl – sighting
4x 50m Front crawl – 15m hard, 35m easy on 15s rest
Deep water start, away from the wall
800m
Main Set
3-4x 300m Front crawl – drafting, change lead each 50m on 40s rest
2x 50m Front crawl – hard, deep water start on 30s rest
2,000m – 2,400m
Cool Down
2x 50m Front crawl kick on 15s
100m Front crawl – sighting
100m Choice
2,300m – 2,700m

Open water venues are starting to open up so it’s the right time of year for a refresher of open water skills. I covered three element in the pool on Tuesday: sighting, drafting and depp water starts.

Wednesday, 15th April 2015 – Endurance Swim Session

Wednesday, 15th April 2015 - Endurance Swim Session

Wednesday, 15th April 2015 – Endurance Swim Session
Warm Up
200m Front crawl – easy
50m Front crawl kick
3x 100m Front crawl
50m Front crawl kick
2x 50m Front crawl – building on 10s rest
800m
Main Set
2x 300m Front crawl – pull on 40s rest
4x 25m Front crawl – hard on 15s rest
2x 200m Front crawl – pull on 30s rest
4x 25m Front crawl – hard on 15s rest
2x 100m Front crawl – pull on 20s rest
4x 25m Front crawl – hard on 15s rest
2,600m
Cool Down
2x 50m Front crawl kick on 15s rest
200m Choice
2,900m

Wednesday is the busiest session of my week at the moment. Lots of swimmers in the pool so I was glad I’d written a relatively simple set. Lot’s of steady swimming separated by short sprints through the main set.

Thursday, 16th April 2015 – Endurance Swim Session

Thursday, 16th April 2015 - Endurance Swim Session

Thursday, 16th April 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 15s rest
100m Front crawl
2x 50m Front crawl catch up drill on 15s rest
100m Front crawl
2x 50m Front crawl – building on 15s rest
800m
Main Set
3-4x 600m Front crawl – steady/moderate on 60s rest
2,600m – 3,200m
Cool Down
100m Choice (not front crawl)
200m Front crawl
100m Choice (not front crawl)
3,000m – 3,600m

From Wednesday’s sprints to Thursday’s long reps. 600m repeats for the main set and first hour. Then we went off plan for the remaining swimmers and did some technique work focussed on recovery and hand entry.

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