CoachCox

Weekly Swim Sets: Thursday, 11th June 2015

Over the weekend I coached the first of the club’s open water swim sessions at Henleaze lake; Tuesday’s set follows on with more practice of open water skills in the pool. The other sessions this week are based around 100m reps, looking for a firm effort. To bring more focus on pace I started to use a turn around time (a time to complete both the rep and its rest in) with my Wednesday group – this will be a feature of most of my swims for the coming month or two.

Tuesday, 9th June 2015 – Endurance Swim Session

Tuesday, 9th June 2015 - Endurance Swim Session

Tuesday, 9th June 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m As 25m front scull, 25m front crawl on 10s rest
200m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl
2x 50m As 25m doggy paddle, 25m front crawl on 10s rest
50m Front crawl – hard
950m
Main Set
4-5x 200m Front crawl – drafting, swap lead every 50m on 30s rest
100m Front crawl – hard, no push off from walls on 30s rest
2,150m – 2,450m
Cool Down
2x 50m As 25m front scull, 25m front crawl on 10s rest
100m Front crawl
100m Choice
2,450m – 2,750m

Open water skills again. I decided to try a set with no pushing off the wall, not at either end, and I’m pleased I did as it worked better than I expected (I’d been concerned there might be too much faffing at each end of the pool).

Wednesday, 10th June 2015 – Endurance Swim Session

Wednesday, 10th June 2015 - Endurance Swim Session

Wednesday, 10th June 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m As 25m straight arm recovery, 25m front crawl on 10s rest
100m Front crawl
2x 50m As 25m broken arrow, 25m front crawl on 10s rest
100m Front crawl
4x 25m Front crawl – hard on 15s rest
900m
Main Set
2-3x 200m Front crawl – steady on last in +20s rest
4x 100m Front crawl – mod/hard on a turn around allowing 15s rest*
* Set a fixed turn around time that should give you 15s rest on a mod/hard effort
2,100m – 2,700m
Cool Down
100m Front crawl
200m Choice
2,400m – 3,000m

A main set built around a moderate to hard effort in the 100s. Also, rather than my usual rest intervals, there are a couple of different methods of timing the swim. On the 200m steady efforts, to keep the swimmers together, I had them wait for the last in the lane to finish then take another 20s before continuing the set. On the 100m harder efforts we used a turn around time to keep them focussed on a consistent pace. Turn around varied from lane to lane, but I was looking for a time that would give roughly 15 seconds rest; for a lane that consistently swam 1:30 per 100m I’d set the turn around to 1:45.

Thursday, 11th June 2015 – Endurance Swim Sessione44

Thursday, 11th June 2015 - Endurance Swim Session

Thursday, 11th June 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 100m Front crawl – 50m kick only, 50m full stroke on 10s
100m Front crawl – easy
2x 100m Front crawl – hard; 50m kick only, 50m full stroke on 30s
800m
Main Set
5x 100m Front crawl – mod/hard on 20s rest
300m Front crawl – easy on 40s rest
10x 100m Front crawl – mod/hard on 20s rest
300m Front crawl – easy on 40s rest
5x 100m Front crawl – mod/hard on 20s rest
3,400m
Cool Down
200m Choice
3,600m

Finally, I finished the week with more 100m efforts. Back to a rest interval, but a much bigger set broken up with a couple of longer, easy reps. A small group today that thinned out by the hour allowing me to do some one-to-one work to finish the session off.

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