CoachCox

Weekly Swim Sets: Thursday, 18th June 2015

This week’s trio of swim plans focus on consistent, firm pacing over the main set using turn around times to keep swimmers disciplined across the set. Reps aren’t all-out hard, but a decent pace has to be maintained to ensure reasonable rest within each session.

Tuesday, 16th June 2015 – Endurance Swim Session

Tuesday, 16th June 2015 - Endurance Swim Session

Tuesday, 16th June 2015 – Endurance Swim Session
Warm Up
300m Front crawl
4x 50m Front crawl – set breathing pattern* on 15s rest
50m Front crawl – choice breathing pattern on 10s rest
*1st rep: every 3 strokes, 2nd: every 4, 3rd: 5, 4th: 6
2x 50m Front crawl – hard
800m
Main Set
2x 200m Front crawl on a turn around allowing 20s rest
2x 100m Front crawl on a turn around allowing 10-15s rest
2x 50m Front crawl on a turn around allowing 5-10s rest
2x 200m Front crawl on a turn around allowing 20s rest
2x 100m Front crawl on a turn around allowing 10-15s rest
2x 50m Front crawl on a turn around allowing 5-10s rest
2,200m
Main Set 2
8x 25m Front crawl – hard on 20s rest
2,400m
Cool Down
200m Choice
2,400m – 2,600m

Tuesday started with a confusing warm up. The block of breathing control work was poorly explained on my part – two 50m reps four times through, each time through the first 50m uses a specific breathing pattern and the second is swimmer’s choice. The main set was fixed to a fairly tight turn around over reducing distances.

Wednesday, 17th June 2015 – Endurance Swim Session

Wednesday, 17th June 2015 - Endurance Swim Session

Wednesday, 17th June 2015 – Endurance Swim Session
Warm Up
300m 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
800m
Main Set
6x 50m Front crawl on a turn around allowing 5-10s rest
6x 100m Front crawl on a turn around allowing 10-15s rest
6x 50m Front crawl on a turn around allowing 5-10s rest
6x 100m Front crawl on a turn around allowing 10-15s rest
2,600m
Cool Down
2x 50m as 25m doggy paddle, 25m front crawl on 10s rest
100m Front crawl – easy
100m Choice – easy
2,900m

As with Tuesday’s session the main set focussed on fairly tight turn arounds, not too much rest and a very constant effort of swimming.

Thursday, 18th June 2015 – Endurance Swim Session

Thursday, 18th June 2015 - Endurance Swim Session

Thursday, 18th June 2015 – Endurance Swim Session
Warm Up
400m Front crawl
2x 50m As 25m broken arrow, 25m front crawl on 10s rest
100m Front crawl
2x 50m As 25m broken arrow, 25m front crawl on 10s rest
100m Front crawl
2x 50m Front crawl – 25m easy, 25m hard on 12s rest
900m
Main Set
100m Front crawl – easy on 30s rest
5x 100m Front crawl – on a turn around allowing 20s rest
100m Front crawl – easy on 30s rest
5x 100m Front crawl – on a turn around allowing 15s rest
100m Front crawl – easy on 30s rest
5x 100m Front crawl – on a turn around allowing 10s rest
100m Front crawl – easy on 30s rest
Turn around time on each block of 5 should decrease by 5s reducing rest
2,800m
Main Set 2
4x 200m Front crawl – last 50m hard on 30s rest
3,600m
Cool Down
2x 50m As 25m broken arrow, 25m front crawl on 10s rest
100m Front crawl – easy
3,000m – 3,800m

For Thursday’s group I gradually tightened the rest looking for them to hold pace over each block of five 100s. It worked well and the faster lane held a pretty consistent 1:40 per 100m as the rest reduced.

Comments