CoachCox

Weekly Swim Sets: Thursday, 2nd July 2015

This week’s swims mix the harder aerobic work we’ve been doing of late with some changes in pace, either short and very hard or longer and steadier.

Tuesday, 30th June 2015 – Endurance Swim Session

Tuesday, 30th June 2015 - Endurance Swim Session

Tuesday, 30th June 2015 – Endurance Swim Session
Warm Up
300m 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
3x 50m Front crawl – descending on 15s rest
850m
Main Set
3x 4x 100m Front crawl on a turn around allowing 10-15s rest
Extra 30s rest
4x 25m Front crawl – best effort on 20s rest
2,200m
Cool Down
3x 50m Choice (not front crawl)
50m Front crawl
2,650m

Tuesday’s session mixes the higher aerobic work with some short, simple sprints on a reasonable amount of rest to preserve good form.

Wednesday, 1st July 2015 – Endurance Swim Session

Wednesday, 1st July 2015 - Endurance Swim Session

Wednesday, 1st July 2015 – Endurance Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl – building on 15s rest
100m Front crawl
2x 50m Front crawl – building on 15s rest
100m Front crawl
700m
Main Set
5x 100m Front crawl on a turn around allowing 10-15s rest
400m Front crawl – steady on last in +30s rest
5x 100m Front crawl on a turn around allowing 10-15s rest
400m Front crawl – steady on last in +30s rest
2,600m
Cool Down
100m Front crawl – easy
200m Choice
2,900m

Wednesday takes the opposite route mixing the 100s with a longer, steady 400 rep to break the cycle up.

Thursday, 2nd July 2015 – Endurance Swim Session

Thursday, 2nd July 2015 - Endurance Swim Session

Thursday, 2nd July 2015 – Endurance Swim Session
Warm Up
400m Front crawkl
2x 50m Front crawl – 25m short strokes*, 25m long strokes on 10s rest
*Shorten stroke at rear to contrast with full length stroke
100m Front crawl
2x 50m Front crawl – 20m hard*, 30m easy on 15s rest
*Emphasise finish of stroke
100m Front crawl
2x 50m Front crawl – building on 15s rest
900m
Main Set
2-3x 4x 100m Front crawl on a turn around allowing 10-15s rest
4x 50m Front crawl on a turn around allowing 10-15s rest
2,100m – 2,700m
Main Set 2
10x 50m Front crawl – 25m hard, 25m easy on a 1:30 turn around
2,600m – 3,300m
Cool Down
200m Choice – easy
2,800m – 3,500m

Finally on Thursday the blocks of 100m consistent efforts are mixed with some 50m sets on relatively generous rest to allow a little more effort at the shorter distance. If that wasn’t enough the additional set gives lots of rest with a view to achieve some fast swimming.

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