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Weekly Swim Sets: Thursday, 30th July 2015

This week my swim groups worked on their 100m reps, did a bit more sprinting and mixed pacing over a longer set.

Tuesday, 28th July 2015 – Endurance Swim Session

Tuesday, 28th July 2015 - Endurance Swim Session

Tuesday, 28th July 2015 – Endurance Swim Session
Warm Up
400m Front crawl
3x 100m As 50m catch up drill, 50m front crawl on 15s rest
100m Front crawl
2x 50m Front crawl – 25m easy, 25m hard on 10s rest
900m
Main Set
8x 100m Front crawl on a turn around allowing 10s rest
4x 100m Front crawl on a turn around allowing 15s rest
2x 100m Front crawl on a turn around allowing 20s rest
Take an extra 30s rest
100m Front crawl – hard
2,400m
Cool Down
2x 100m As 50m catch up drill, 50m front crawl on 15s rest
200m Choice – easy
2,800m

This is a step on from last week, increasing the number of 100m reps on the tightest turn around and then finishing the set off with a best effort 100m rep. a tougher session and I’m not sure I’d push it any further than this with the group.

Wednesday, 29th July 2015 – Endurance Swim Session

Wednesday, 29th July 2015 - Endurance Swim Session

Wednesday, 29th July 2015 – Endurance Swim Session
Warm Up
200m Front crawl
50m Front crawl kick
100m Front crawl
50m Front crawl kick
50m Front crawl
50m Front crawl kick
100m Front crawl
50m Front crawl kick
200m Front crawl
850m
Main Set
100m Front crawl on a turn around allowing 20s rest
2x 25m Front crawl – hard on a turn around allowing 25-30s rest
Repeat 8-10 times
2,050m – 2,350m
Cool Down
50m Front crawl kick
100m Front crawl
50m Front crawl kick
100m Choice
2,350m – 2,650m

More sprinting for Wednesday’s group. I broke the previous week’s set down further with only a 100m rep to divide each batch of sprints. A hard session for the group.

Thursday, 30th July 2015 – Endurance Swim Session

Thursday, 30th July 2015 - Endurance Swim Session

Thursday, 30th July 2015 – Endurance Swim Session
Warm Up
400m 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 – 25m easy, 25m hard on 10s rest
900m
Main Set
2x 200m Front crawl on 45s rest
1: Easy
2: Hard
2x 100m Front crawl on 30s rest
1: Easy
2: Hard
2x 50m Front crawl on 15s rest
1: Easy
2: Hard
Repeat main set 2-3 times
2,300m – 3,000m
Main Set 2
2x 3x 50m Front crawl – building on 20s rest
50m Front crawl – easy on 20s rest
2,700m – 3,400m
Cool Down
200m Choice
2,900m – 3,600m

Having pushed the Tuesday and Wednesday groups I went a little easier with my Thursday swimmers. The main set alternates between easy and hard reps from 200m down to 50m. Still plenty of work there, but I gave comfortable rest intervals on this one to let them focus on good quality hard reps.

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